7 Rounds for Time:
400m Run
3 Power Cleans (m: 155 lb, f: 85 lb)
1 Rope Climb
Substitute 5 towel pullups for each rope climb if necessary.
Wednesday 24 February
6 thoughts on “Wednesday 24 February”
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life. changing. fitness
life. changing. fitness
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The top of my left shoulder has been bothering me a bit and the practice power cleans seemed to make it worse so I subbed deadlift for power cleans and box jumps for the rope climb.
7 rounds
– 400m run
– 3 deadlift at 225 lb.
– 15 box jumps at 24 inches
Finished in 27:02
Used my Garmin Forerunner 305 on this just to see what it would look like. Here is a link to the data if anyone is interested: http://connect.garmin.com/activity/25443268
I missed hitting the lap button between the first round of deadlift and box jumps, so the second lap is total time for deadlift and box jumps.
CFI morning class highlights: Melissa F. learned the power clean and used 61-lbs for the workout. Victor climbed the rope 7 times. Before the WOD, he had only climbed the rope once (last night). Jeannette improved her power clean and did towel pullups with the blue band (least assistance). Russell killed the 400 m run portion of the workout. Greg came in to the early class to make up the 5k row. He claimed second place on the leader board with a time of 19:57 (PR).
Witnessing fitness accomplishments is a good way to kick start the day!
Looking forward to spring!!
20:44 Rx’d
25:59 — Nice program
135 cleans and rope climbed once, the rest subbed towel pullups.
7 rounds for time:
400m run
3 Front squats (155 lb)
7 GHD situps
7 Hip extensions
Time: 21:31
Highlights from night classes…. Scott really pushed through a lot pain last night and completed the wod as rx’d. Micheal went strait up the rope with no leg support all seven times. A lot of people attempted the rope before the WOD. Was impressed with everyones effort last night!