Sunday, April 8, 2012

Monday 9 April Group WOD

Well, I got all motivated and excited all over again after a weekend full of reports of good runs!
I am glad to hear that CF has helped everyone maintain/gain a high level of fitness...cardiorespiratory endurance in particular!  Keep it up!

Tomorrow's WOD will require a little bit of skill work beforehand.  So, we have to warm up in a timely fashion!  If it feels like I am hurrying you along, its because I want everyone to get out of there on time. 

5 RFT (rounds for time)

7 full-squat cleans (we will scale to Hang squat clean) 155/105
14 Kettlebell Swings

See you in the morning!



4 comments:

  1. Fun stuff! Leigh coached me this weekend on my squat cleans and it was awesome...thank you! Remember.....every woman should know how to properly clean...a barbell that is :)

    Heather

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  2. 14:02
    95#, 35# KB
    ouchie. :)
    awesome work this morning. you are so motivating to me!!

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  3. :) Thanks for the great workout! I decided to scale "down" for this one as to not totally tire my legs this week! I would love to try it with more weight after my race! Especially since I need some extra attention to the cleans :)

    11:18 45lbs; 35lb. dumbell

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  4. Did this at Michelle Post's house today.
    65#'s (This was a PR for me on hang squat cleans)
    35#KB
    13:22

    eg

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