#knee raises

[l00k4tm4m45c415]

Susanne Steurer

[bufffamouspeeps]

Kiana Tom

[embodyment]

WOD #4 - 12/11/17

Had some bad sleep Saturday night, so I wanted nothing more then to sleep in all day today. But Alas, crossfit and work calls.

We were supposed to do squat cleans for both the pre-WOD and WOD, but due to my poor squat mobility I did Power cleans instead. Pre-WOD did a 12 minutes EMOM, where we did 2 reps every minute on the minute.

Wod was Crossfit Open 16.2. I scaled down even extra because I didn’t think I could finish the standard L1 scaling in time.

15 knee raises

25 single jump ropes

Power clean in decreasing rep / increasing weights. 15 @ 45lb, 13 @ 50lb, 11 @ 55lb, 9 @ 60lb, 7 @ 65lb.

The way the WOD works is you only have 4 minutes to do one round and the next round you decrease power clean reps, but increase weight. If you don’t finish a round, you stop. I didn’t expect myself to finish under four minutes, but with this scaling I did. So I made it through all 5 rounds which was fun, even though I was doing half as many reps as the rest of class.

[l00k4tm4m45c415]

Kiana Tom

[l00k4tm4m45c415]

Chrissy Zmijewski

[l00k4tm4m45c415]

Sofia Venanzetti

[l00k4tm4m45c415]

Sherry Goggin

[embodyment]

I may be slacking on posting my workouts, but I haven't been slacking on doing them! For missing yesterday's post, you can have a post-workout selfie today! The rain / humidity had my hair super wavy. Wednesday: 6/21 Pre-WOD: Power cleans. I got a 65lb one max rep. WOD: 12 minute AMRAP with a 1 mile run buy in followed by sets of 10 power cleans at 55lb and 15 burpees. Since I'm a slower runner, I trimmed my running down to 1200km. Still only managed to get through 10 cleans and 14 burpees. 12 minutes is no time at all! Thursday 6/22 4 rounds not for time - 200m farmers carry @ 12kg - 20 knee raises - 400m running - 20 rotational slam balls @ 20lb - 6 Turkish Get ups. (Bodyweight)