Hey Folks!
Great work today – hopefully it helped folks shake off the soreness/rust from Fridays training. We’ve got this weeks Benchmark today – Elizabeth! The Ring Dips’ll get ya! Plan them out and you stand a better chance of getting through the workout with a PR time :)
Back in the day Elizabeth was with Squat Cleans. I’ve seen a bunch of videos of it done with power cleans. We’ll be doing the full lift. All the power cleaning and back squatting we’ve been doing should have prepared you well ;)
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Coaches Notes:
Pace and plan out the WOD. Hitting the right sets with minimal rest will lead to the best time. If ring dips aren’t in your wheelhouse – try the dip bars or band up :) ON the Conditioning, you don’t need to go ALL OUT – just give it a good quality effort. 80% or so.
Benchmark – Elizabeth:
For time:
21-15-9 reps
Clean 135/95#
Ring Dips
Conditioning:
2 Minutes on the rower for max distance
Rest 1 Minute
2 Minutes for max double unders
Rest 1 Minute
2 Minutes on the Bike for max Cals
Do this stuff AFTER you do Elizabeth
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