Thursday 170420
For Time:
-10 R Arm KB Hang Clean and S2O
-10 L Arm KB Hang Clean & S20
-200m Run or Row
-20 KBS 55/35#Â RX+ 70/55#Â MRXÂ 45/25#
-200m Row or Run (opposite of last)
-15 R Arm KB Hang Clean and S2O
-15 L Arm KB Hang Clean & S20
-200m Run or Row (opposite of last)
-30 KBS
-200m Row or Run (opposite of last)
-20 R Arm KB Hang Clean and S2O
-20 L Arm KB Hang Clean & S20
-200m Run or Row (opposite of last)
-40 KBS
Post time to responses.
ATTENTION: Due to the construction in the parking lot, we are asking that you pull in to the drive just to the North of our entrance and park in the lots between the buildings to the Northwest of CrossFit Jenks (You may also park along that roadway next to the buildings). There is a marked off walkway for you to make your way to our building.
We greatly apologize for this inconvenience and appreciate your patience as we make it through this transitional period. Please let us know if you have any questions or concerns.
Great video demonstrating the Turkish Get-up.. Pack those shoulders, folks!
https://www.youtube.com/watch?v=0bWRPC49-KI
TGU up to 70# on each arm.
WOD Rx’d: 18:26
Turkish Get Up practice with 13# & 25#
WOD w/15#KB for cleans/s2o
35#KB for swings
18:54 and two lovely bruises
Turkish Get-up Practice w/ 20# and 35#
WOD as Rx’d = 17:05
Turkish getups: 55# KB max for each arm (PR for both)
*
WOD as rx’d did bike & row (Bike is 0.5 km)
Completed at 16:11
Turkish Get-Up
Right Arm=96#
Left Arm=80#
WOD as Rx’d=16:20
turkish get ups
45# right arm
35# left arm
didn’t max out on these just went with a weight!
WOD rx’d
19:33
forearms are already bruised….
Turkish get ups:
So uncoordinated, I just practiced with 5# Lol
WOD with all rows and 25# KB for swings, 15# KB for One arm swings/PP
22:13 (after finished realized when I wrote down the WOD, i left off
the second 200M row!)
TGU
70# both arms
failed 80#
wod w/ all rows
20:03
TGU
70# each arm
80# right arm failed left
Wod as RX’D 16:10
Run and bike
Turkish get ups
Both arms 55#
70# attempt was a joke – steph you’re a beast
Wod as rxd with trail road runs & rowing
16:09
TGU = 80 both arms
Wod Rx = 15:59 (all rows)
Turkish get up
70# right
Failed on left coming back down
Wod RX
Alternate row/Bike
18:40
Did walking lunges with Cindi instead of TGU’s.
Wod w/ 20# KB for Hang Cleans
35# KB, alternated row/bike
18:23
Arm burner
21-15-9
Strict pull-ups
Strict bar dips
Cal row
11:33, way too slow. Should have broke up the pull-ups into 3’s
TGU up to #55
WOD RX’d @ 35= 17:39 Holy Shoulders
WOD with 20# in for cleans and 35# for kbs
Alternated the running and rowing
15:06