Sunday
Jun202010
Monday June 21, 2010
Hang in there 27! Only one more week!
Part 1:
"Elizabeth'"
21-15-9
-squat clean (135/95)
-ring dips
rest 5 min after part 1
Part 2:
snatch balance 5-5-5-5
Post results and thoughts to comments
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9 Comments
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Reader Comments (9)
Holy Canoli!
I did a scaled version a la Joey this morning
21-15-9 squat cleans @ 65#
12-9-6 bike dips (without touching the ground except for 2)
16: something
22 # snatch balance with pushups in between
Elizabeth--13:40 (legs felt totally flat, sore all weekend from Friday's WOD)
Snatch Balance--95/95/115/135. Took me 3 attempts to get my first rep on the first set then made a point of hanging out at bottom to improve balance.
Tried working on weakness--pull-ups (too tired), double unders (too tired of whipping myself), so went for a 1.5 mile run to loosen up.
Back recovery WOD
5 rounds:
3 min hill climb on bike
50 walking lunges
back felt tight on last round of walking lunges so cut it short
feeling better every day!
Icing now!
So Elizabeth kicked my butt even with a scaled weight!
22:25 with 95#
Bike Dips (will graduate to ring dips soon)
Snatch Balance - Substituted OHS with PVC - need help here!
forgot to time myself (which defeated the purpose of me doing it anyway) but it kicked my butt and now i feel better about eating horrible galley food.
Elizabeth 12:26, should have warmed up better, felt better as I went on.
JRann did it in 7:55, thanks to expert pace coaching from me.
19:53 rx
woawoa! last "elizabeth" i did was done with powercleans, all of them unbroken. Squat cleans today... a different story.
then
1k row
45 squats
30 burpees
15 DB thruster at 40#
10 weighted situps w/ 45# plate
500m row
10 kb swings at 53#
15 pushups on KBs
30 box hops
45 lunges
1k row
then!
snatch balanced like a star. not really
15:47 Rx
6:52 Rx (squat clean)