Wednesday, April 20, 2016


3 rounds for time of:
10 PC&J 135/95
50 double unders
 
Optional
3 Rounds for quality
100m farmers carry 
60 second weighted plank 45/25
 
Min 1: wrist stretching
Min 2: box shoulder stretch
Min 3: calf stretch R
Min 4: calf stretch L

10 comments:

  1. 6:01 RX
    No optional for me today... Optional buddy skipped out early!!

    ReplyDelete
    Replies
    1. Who is this Optional Buddy? I did one round of the Legion 8. Good job this morning. I was with you on the first round (50 unbroken, yeah) then you left me in your dust trying to catch Alma. Friggin' DUs!

      Delete
  2. Optional with 6am class - 70# KBs for farmers and 45# plate for planks

    Asa

    ReplyDelete
    Replies
    1. 7:55 RX
      Thanks for the push Erica!

      Asa

      Delete
    2. Great job!! I'm just glad it's not still "open season" we would both be doing it again tomorrow to get better times! lol

      Delete
  3. 5:58 RX fun WOD. I really need to get better at my DUs and get a massage for this arm! I dropped the bar every single time. I think I could've strung some together if it weren't so tight.

    Options was with 53# KB and 15# plate for the plank. I was lazy and didn't want to suffer with 25#.

    ReplyDelete
    Replies
    1. Optional*

      I am so glad we have optionals now!

      Delete
  4. 4:32 Rx I think lol something like that. First round felt great, really need to work on barbell movements at high heart rates. But I aimed for under 5 mins so it was a good burn.
    Optional: #75 farmer #45 plank
    Finished with 3x8 negative front squats at #135 (working in explosiveness)
    And of coarse Romwod

    ReplyDelete
  5. 7:14 RX. 95# got heavy fast after a few weeks off. I cashed out with a squat circuit.

    ReplyDelete
  6. 4:14 rx'd 2 rounds unbroken but my soreness got to me and broke up last round 5-2-1-1-1, then 26-24
    Optional: Check

    ReplyDelete