Thursday, November 8, 2012

More scaling...

For time:

10 Muscle ups
30 Overhead walking lunge steps (Men 45 lb plate, Women 25 lb plate)
15 Hang power cleans (Men 155 lbs, Women 105 lbs)
20 Burpees with lateral jump over bar
40 Box jumps (Men 24” box, Women 20” box)

My time:  11:32, modified/scaled

I did 10 chest-to-bar pullups and 10 bar dips in place of muscle ups.  I also scaled the weight to 85 lbs on the hang cleans.  I can do 105 lbs, but it's a struggle with that many reps, and I wanted to go fast - this was supposed to be a fast WOD.

Strength today was 7 sets of the following complex:

power clean - hang power clean - split jerk

My loads:  65-75-85-90-95-100-105

If it had been just clean and jerk, I could've gone heavier, but that hang power clean is a bitch when the weights get heavy!!  My knees are feeling better, and I really think these TK bands are helping.

Fun morning!  Again!  :)

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