(11AM) - Jeremy, Reval and me
500m row, 500m run, air squats, groin stretch each side, up dogs, down dogs, scorpion into pigeon, Russian Baby Makers, gorilla stretch/butt busters.
Then 5 rounds of T2B, DU, Front Squat progression from rack
Round 1: kips, singles, 45#
Round 2: high knees, singles, 45#
Round 3: straight legs, throw in doubles, 65#
Round 4; straight legs/engage lats, doubles, 95#
Round 5: T2B, doubles, 115#
This was a really good warm up that we spent about 15 minutes on. Between a couple of the rounds we did a triceps smash against the barbell that really seemed to open up my front rack position.
Rx: 25 T2B, 50 DU, 15 Squat Cleans @ 135#, if completed in 4 minutes, get 4 minute extension for additional 25 T2B, 50 DU, 13 Squat Cleans @185#, 4 minute extensions to 11@225#, 9@275#, 7@315#
Scaled: 25 hanging knee raises, 50 single unders, 15 Squat Cleans @95#, same progression, except at 115#, 135#, 155#, 185#
I did the scaled workout and felt pretty smooth. The hanging knee raises were not too bad and I broke them down into 15/10. The single unders were perfect and I did those unbroken. The squat cleans were tough. I broke them up into singles and was receiving them pretty well, until the last 4 reps. I got into a mode of power clean, get set and then squat. Those precious seconds stopped me at 14 of the 15 reps. I was just grabbing the bar at 3..2..1..stop.
As part of the WOD, we all went to 8 minutes so I finished the last rep, went through the hanging knee raises, single unders and got 4 reps at 115# by the 8 minute mark. My form was shot at 115# and I am fortunate I did not hurt myself.
I felt really solid through the whole workout. The warm up was perfect. I felt ready to do work and was tired at the end, rather than worrying about tweaks.
Revel and Jeremy were just shy of full rounds Rx which was really impressive. I heard the coaches had entered the 3rd round, while games hopefuls were reaching the 5th round.
I cooled off with squat against wall.
I wore my Inov8's and taped my thumbs which was a good level of protection support. I would not have been aided by lifting shoes or a belt.