UPCOMING ELEMENTS WORKSHOPS:
In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#21 Mon/Wed @ 8pm, starts March 29
Thursday 100311
Three rounds for time of:
30 Double-unders
25 L-pull-ups
50 pound dumbbells Squat clean, 20 reps
Post time to comments.
CFBK Strength Preference: CF Football
Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Description of Tabata Intervals
*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.
Post the total of 3 scores to comments.
Compare to 012310
This was the second WOD in this cycle utilizing skills that I mostly suck.
28:55 Rx+ (55#ish dumbbells, really bad L pull-ups)
21:55 35# db's and ugly L pulls
I was glad there was a shortage of Rx dumbells in BK. It was pretty brutal w/ scaled weight.
I forget my exact time. 23ish I think. I scaled down to 15 L pull ups and 25# dumbbells.
My L's were a little bit better than I expected. Still can't keep my legs at a 90 degree angle, but it's getting there.
25:28, 1.5 pood KBs
24:52 (?)
Shoulders been a bit cranky again, so I subbed 400 meter run with 10# weight vest, 20 toes to bar (weak skill for me, 2nd time doing them in a WOD ever), 25# dumbbell hang power cleans.
Great lunch class!
19:15 Kept muscling the cleans, thanks to Zach and Court for trying to help me and then working with me after. My grip and arms were shot about halfway through round 1 I found this WOD draining quick.
What time is the morning class? 7 or 8?
CFFB
Power Snatches 7x1 at 155 - did a few extra since I missed one in front and pressed out another 1 or 2.
tabatas
17+6+17=40
Justin, 7:30
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