Jody Hecker and Mike Polifko at last Sunday's gymnastics clinic.
Sevens and Twelves
7 Rope Climbs
12 Hang Power Clean (155/105)
7 Strict Chest to Bar Pullups
12 Power Clean & Jerk (155/105)
7 Strict L-Pullups
12 Squat Cleans & Split Jerk
7 Strict Pullups
Post time to Wodify.
CrossFit King of Prussia is holding an anniversary party/fundraiser WOD on Saturday with raffles, prizes, and a photo booth! More info here.
so jealous I couldn’t make the gymnastics clinic! Everyone must teach me tips! Please
Ok, today’s metcon: 17:27 Rx.
I am shocked I pulled off those L-pull ups. They were a struggle but successful which makes me happy! Belza makes those suckers look easy, don’t be fooled, they’re tricky. The weight on the barbell felt good, my pullups def slowed me down.
17:15 rx
7s were pretty easy. 12s sucked hard!
13:08. Pull-ups weren’t bad, especially when I remembered I only had to do 7. That 155# was a game changer though. That was rough at 6 AM but I tried to set the bar for the afternoon animals. I see a sub-10 coming from someone.
#PB&J #Milk #PerformanceDietFTW
Dang, Chris! Wish I’d seen you in action!
Wait Chris, can you confirm that you said you get up the rope in 2 pulls? Was it two or 3? Either way…dang dude.
It’s one jump and like 1.5 pulls for a 15′ rope. At least that’s what I was doing. Chris has me by a hair on that movement though.
The worst part of this WOD was going from rope climbs to hang power cleans – no grip!
Whoa Sheldon…I gotta work on my rope climbs. Chris leans back super far and he’s definitely onto something there..
14:38 rx
Don’t think knees to chest, think feet to hands.
Oh, yeah. 14:38 rx is a PR!
Also, Larry told me he originally wrote this WOD as 7 reps all the way across and Rob upped the barbell movements to 12 because he is evil!
I’m not evil. I’m just an asshole.
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