Even after co-hosting her DodgeballFest yesterday, Jen was able to lead us through one hell of a class this morning.
Warm-up: Back on the Court
Power Skip down and back
Broad Jump down
Lunge back
20 squats (not for speed, focus on form)
10 wall squats
Workout I: It’s kinda like Fran with a few twists…
Complete for Time…
21 Thrusters*
10 Pull-ups/Ring Rows
Run to California Street
15 Thrusters
9 Pull-ups/Ring Rows
Run
12 Thrusters
8 Pull-ups/Ring Rows
Run
*The extra special twist: you had to use ODD OBJECTS. Kettlebells, sandbags, medicine balls, kegs, bumpers or plates…Anything you haven’t used for thrusters before!!
Workout II: KB Ladder Revisited!
Jen had the class do the KB ladder drill that Steve O. had us do a couple weeks back!
10 KB Swings
1 Burpees
10 KB Swings
2 Burpees
.
.
.
10 KB Swings
10 Burpees
This time the workout was done for time.
RESULTS!!
Reggie: 12:03 @ 24kg
Nuke: 8:46
Ewunike: 8:57
Semaje: 8:50
Beth: 6:13
Kelly: 7:37
Brenna: 7:50
Steve: 5:13
Monica: 8:37
Andrew: 12:16
Maiko: 10:30 @30#
John: 12:50
Tom: 11:28
And after some stretching that was that! Feel free to add loads and times (or corrections) to comments. Great work from the CFDC crew! Also, MAUDE, if you’re reading this, Jen has your camera!!!
.
0 Comments
My loads/times:
WOD #1 = 40# D-ball in 9:28
WOD #2 = 35# KB in 12:50
My load & time for the 1st workout:
35lb plate/11:00 minutes
I sent a note to Jesse at Primal. Maude shows up there occasionally.
Thanks Mike!!!