WOD 5.17.22
A. Overhead Squat 1-1-1-1-1-1-1 B. “Tommy V” For time: 21 Thruster 52/35LB 12 Rope Climb 15 Thruster 9 Rope Climb 9 Thruster 6 Rope Climb 20 minute time cap.
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Janel grew up in northern Detroit, Michigan, where she grew up in the world of competitive gymnastics and competed all the way up to level 10. She finished first on bars at the 2008 Region 5 Championships as a Level 10 gymnast. She went on to study at the University of Michigan Ann Arbor, exploring different majors including psychology, kinesiology, sports medicine, physical therapy, and nursing. She also competed as a Division I springboard diver for Michigan.
In the past few years, Janel has taken a deep interest in her own yoga, meditation, and mindfulness practices. Yoga has taught her the importance of flexibility and stability in addition to power and strength in gymnastics. When she coaches, she likes to emphasize the brain-body connection to improve gross motor development. Also known as Coach J, she is thrilled to be at The Cave.
When she is not coaching she is working on graphic designs, social media and the website for The Cave. She also loves all things water, being from the Land of the Lakes. Go Blue!
A. Overhead Squat 1-1-1-1-1-1-1 B. “Tommy V” For time: 21 Thruster 52/35LB 12 Rope Climb 15 Thruster 9 Rope Climb 9 Thruster 6 Rope Climb 20 minute time cap.
A. Superset Deadlift 5-5-5-5-5 Alternating Dumbbell Shoulder Press 10-10-10-10-10 B. As many rounds as possible in 12 minutes: 10 Burpee 25 Double Under Courtesy of CrossFit.
A. Superset Sandbag Clean 6-6-6-6-6 Straight Body Lift 3-3-3-3-3 B. As many rounds as possible in 7 minutes: 7 Box Jump 30/24″ 7 Chest to Bar Pull Up Compare to November 30, 2021.
A. Superset Bench Press 5-5-5-5-5 Good Morning 8-8-8-8-8 B. 4 rounds for time: 50M Lunge Walk 350M Run Wear a 20LB weight vest.
A. Every minute for 8 minutes: 6 Deadlift 4 Hang Power Clean 2 Push Jerk B. Skill Work Kipping and Bar Muscle Up
A. Superset Back Squat 5-5-5-5-5 Ring Row 10-10-10-10-10 B. For time: 75 Overhead Squats 43/30KG Every 3 minutes, including at the start, Run 400M.
A. Superset Strict Handstand Push Up 5-5-5-5-5 Single Leg Romanian Deadlift 8-8-8-8-8 GHD Sit Up 5 x 10-25 reps B. As many rounds as possible in 15 minutes: 8 Box Jump 24/20″ 6 Russian Kettlebell Swing 2/1.5P 4 Ring Dip
A. For quality: Wide Grip Behind The Neck Push Jerk 8-8-8 Overhead Squat 8-8-8 Snatch Balance 8-8-8 B. Work up to a heavy Snatch
A. Superset Front Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. “Fran” For time: 21-15-9 reps of, Thruster 43/30KG Pull Up
A. Superset Deadlift 3-3-3-3-3 Ring Support 5 x 10 Sec B. As many rounds as possible in 15 minutes: 5 Devils Press 50/35LB 15 Abmat Sit Up
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