CF Open WOD 11.5
J$ and Shawn getting after it
Strength: Rack Jerk 1-1-1-1-1-1-1
WOD:
AMRAP 20
5 Power Cleans(145#/ 105#)
10 Toes to bar
15 Wallball Shots
*If you do not have Toes to Bar, then you will either scale to Knees to Elbows or Ball Slams.
J$ and Shawn getting after it
Strength: Rack Jerk 1-1-1-1-1-1-1
WOD:
AMRAP 20
5 Power Cleans(145#/ 105#)
10 Toes to bar
15 Wallball Shots
*If you do not have Toes to Bar, then you will either scale to Knees to Elbows or Ball Slams.
Good work this morning, people! We’re going to have awesome pullups in here by the time the Open season rolls around.
I did this WOD after y’all left. Everything was slower than I’d like, especially TTB and WB. I’m coming off illness and just restarting training – not a PR for me. That’s okay!
It’s vitally important that we train based on where we ARE, not where we WERE or where we think we SHOULD be or what we think we can. That means scaling to a challenging standard and pushing to move as fast as possible.
5+9 Rx. (Previous score 5+19 Rx.)
i competed in the garage games this past september, and one of our tasks was a 1 rep max overhead squat, which i failed at 95# because i couldn’t even get it over my head. today i successfully got it over my head without proper technique, so i’m pleased with progress!
i also did this wod last april at 83# with a 10# ball to a 9′ target and completed 5 rounds. today i used 75# (lighter because i have a vicious bruise on my chest from cleans this weekend that sometimes hurts if i cough…) and a 14# wall ball to a 10′ target and made it through 6 rounds. pleased with progress here, too, and definitely can make up a vast amount of time with some wall ball improvements.
175# on the rack jerk. i feel like i could do a lot more if i got my ass under the bar faster. i was shocked at how much easier it seemed than a regular jerk.
7 rounds + 2 cleans on the WOD. i definitely paced it, but i was more than happy to just make it through a WOD without a headache.
#105 deadlift, almost had #115 but couldn’t get left arm to cooperate.
WOD: Dead 85# ( should have done #95, box jumps, 14# wall ball
7 rounds , + dead, jumps and 2 wall shots
This was exhausting.