Safe cleans only on this hero and don't let your back get too fatigued during these lifts. Modify the rounds and/or weight to keep that form looking sweeeeeet.
Do a Burgener warm up and or light singles on the cleans to get a decent weight for the WOD. If you go heavy, as an option pick a shorter end time, maybe 15 or 20 minutes.
"Ship"
Nine rounds for time of:
Squat Clean, 7 reps
8 Burpee Box Jumps
Wall squats x 4 minutes after the WOD! Roll out your upper back too.
Then focus the rest of your week on the healthy stuff to the right. If you haven't heard of it yet, try the We Olive store in Belmont Shore. They have a huge variety of California grown olive oils and seasoning mixes. Tastes great and it's good for you.
Nice Blair...I see your rehab is paying off!!! :) LIARRRRRR!!!!What in the world are you two doing up at 1:00 AM bickering? GO TO BED!!!
Since John doesn't post, I'll back up Suzie's shout out to him:
135#/24" box...45:19. He was a sweaty, shirtless mess at the end, but rocked it!
Posted by: Betsy Young | August 07, 2012 at 09:20
Not drinking buddy.... Haven't had a drink in awhile.... Just saying... Lol
Posted by: Blair | August 07, 2012 at 01:06
Blair, how many times do you have to be told...NO DRINKING AND POSTING!!!!
Posted by: jud | August 07, 2012 at 00:52
Betsy I did 130lbs...... Unbroken......
Posted by: Blair | August 06, 2012 at 22:25
And John put in an impressive performance tonight also.
Way to see it through to the end on the hero-WOD.
Posted by: OSuzieq | August 06, 2012 at 21:51
Chris T...you rock!! Good job, missed you tonight. But, we had our Cool Trainer cheering us on. I can't imagine any woman doing 130#!!!!! I busted out 75# and 28" box jumps...25:19. Exhausting and hot, even w/both fans going! Good job 5:15ers :)
Posted by: Betsy | August 06, 2012 at 21:44
Congrats Chris T! Impressive performance.
27:46 with 55# for squat cleans and 20" box step ups.
Friday's class really helped me today. Although not perfect, my squats were much improved.
Posted by: OSuzieq | August 06, 2012 at 20:16
34:27 Rx'd.. No missed reps with both the squat cleans and box jumps.
Posted by: Chris T | August 06, 2012 at 18:29
33 and change
#185 sq and 24" bbj.
Posted by: Rob | August 06, 2012 at 14:17
31:30
#105 cleans & 30" burpee box jump
Posted by: Mike R | August 06, 2012 at 13:18
15:00 (5 rounds)
mods: 50# bar, small box(? inches) step ups with burpees
Good job 8:15 class!
Posted by: Janice | August 06, 2012 at 13:04