Jerry had a WOD up for Andrea's birthday that included things she is good at or enjoys here goes:
For Time:
5 rounds (reps for each round listed)
Air Squats 80-70-60-50-40
AbMat Situps 60-50-40-30-20
Hang Power Clean #95 40-30-20-10-5
80 air squats is a ton! I could not wait to get to the AbMat situps. I felt good with both the air squats and abmat situps. I tried to focus on keeping my spine aligned and core tight when doing the air squats and avoid rounding. The Hang Power Cleans were not too bad. I did 20 reps in a row without dropping the bar on the first round and am not sure that was a good idea because my forearms were killing me. Even more so after yesterdays pull up and shoulder press workout. I had to break the remaining 20 into two sets. The cleans felt good but I still think I need to jump the bar a little more so I can swing my elbows under easier and rest the bar on my shoulders rather than resting it in my hands in the top position.
Karen rocked this WOD in just over 20 minutes at the 6am class and Leslie was not far behind her at around 21 minutes. Chriss and I were keeping pace throughout. He had a slight lead on me in the AbMats and I made up for it there. He finished in 22:41 and I finished in 22:46. Respectable. If anything I would have minimized me rest periods but with that many reps on air squats and the beginning of cleans it is hard if not impossible to take a few seconds to recover. I will be curious to see if anyone got a sub 20 minutes.
Tomorrow my plan is to do a practice FBI PFT and maybe some more running. My half marathon in 3 weeks away and Ihave barely been running more than once a week. I am not concerned because I have been consistently training crossfit which has some running. Maybe it will be a good idea to run 8 miles or so tomorrow.
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