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12.08.2015

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IMG_4452Happy Birthday, Frockles…

Birthday Burpee Jumping Pull-ups with the mask!??

Warm-up Drills
I. Dodge Ball
II. Mobility

“Grace”
For time

30 x Clean & Jerk (135/95lbs)

Notes: The Time… it has apparently come.
Get some, freaks.

Post scores to comments.

 

 

“Work Capacity”
5 Rounds, each against a 2:00 Running Clock of
10 x Ring Push-ups
30 x Double-unders

Notes: Ascension Ladder option available upon request. This WOD is run as a 10:00 EOTMOTM (every other minute on the minute); where the athlete completes the workload as quickly as possible against a 2:00 clock and rests the remainder before repeating the effort four more times.

Post scores to comments.

Skill Development
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, it band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary

Post results to comments.

Samy Daghir

5 thoughts on “12.08.2015”

  1. “Grace”: 3:23 ex’d
    “Work Capacity”: The first effort took about :30, added 2 ring dips and 5 doubles per each 2:00 interval thereafter with the Birthday Sister for a little extra sting this am… very fired up after seeing the 5 and 6 am heats slay this long awaited benchmark. Oh, and she hit just over 4 minutes; a very ‘Ashley’ trademark stubbornness kicked in and declared the need for an imminent rematch later this evening. Sh||||||!t …

    Happy Birthday, Ashley, thank you!

    Reply
  2. “Grace”: 3:23 ex’d
    “Work Capacity”: The first effort took about :30, added 2 ring dips and 5 doubles per each 2:00 interval thereafter with the Birthday Sister for a little extra sting this am… very fired up after seeing the 5 and 6 am heats slay this long awaited benchmark. Oh, and she hit just over 4 minutes; a very ‘Ashley’ trademark stubbornness kicked in and declared the need for an imminent rematch later this evening. Sh||||||!t …

    Happy Birthday, Ashley, thank you!

    Reply
  3. Had fun with the dudes at 730.

    Grace:
    Apparently didn’t log this between 2012-2014 (?).
    11.12.14 – 85# (because of bicep issue) @ 3:12.
    Today – RX @ 3:20. New baseline. 🙂
    Last 3-5 reps started getting wonky. Should have broken out sets even further.

    Work Capacity: RX: 32/37/40/45/37
    DUs unbroken except for in rounds 3 and 4-trippy.
    Ring PUs felt REALLY strong.

    Happy birthday Ashley!

    Reply
  4. Had fun with the dudes at 730.

    Grace:
    Apparently didn’t log this between 2012-2014 (?).
    11.12.14 – 85# (because of bicep issue) @ 3:12.
    Today – RX @ 3:20. New baseline. 🙂
    Last 3-5 reps started getting wonky. Should have broken out sets even further.

    Work Capacity: RX: 32/37/40/45/37
    DUs unbroken except for in rounds 3 and 4-trippy.
    Ring PUs felt REALLY strong.

    Happy birthday Ashley!

    Reply

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