Elizabeth

I think this is new. I don't recall ever doing this one before.

Warm Up:

3x each

10 inch worms

10 KB Sumo High Pull

10 jiu jitsu sit ups

then

10 HSPU or 10 DUs in a row

Strength:

1-2 warm up sets – shoulder press

1 x 20 shoulder Press (aim for 60-65% of 1RM)

WOD:

“Elizabeth”

21-15-9 reps of:
Clean
Ring dips

Use appropriate weight for your strength level

Sub weighted pushups for ring dips

I had to do dips on the pvc thingys to protect my shoulders. They started to holler at me immediately on a simple practice dip. So that was a no-go.

But this was good. I really liked it. Guess bc it was so short.

Time - 5:25

5K

31:10.

I thought this was a great improvement over the last time of 35 something. But then I remembered that running on River Rock was actually slightly longer than a 5K. It was 1.8 miles one time around before.

The difference being this time, however, I wasn’t all breathy. I just kept a good pace and it was actually good. it’s the only time I’ve ever not been wanting to die on a run.

And it only took a year and a half.

Hang Clean/Push Jerk/Box Jump Chipper

Warm Up:

Dynamic Range of Motion

30 Double Unders

15 Pistols per leg (Use Resistance Bands to Scale)

Max Rep Push Ups (1 Set)

WOD:

50 Hang Clean (115# or 67#)

50 Push Jerk (95# or 45#)

50 Box Jumps (24″ and 20# ball or 12# ball)

Time - 13:45.

I actually jumped on a box with a weighted ball. 12#.

This was a good WOD, but by about rep 35 it was really hurting on each one. I felt tears of anger or whatever emotion that builds up in me coming on during the last five of each one. But no leakage.

Back Squats

5,5,5, 3, 3, 3

115/135/135/140/140/140

Have GOT to remember to put my thumb OVER the bar. Makes all the difference in the world.