WOD 5.3.21
A. Back Squat 5-5-5-5-5 B. As many rounds as possible in 12 minutes: 24 Double Under 12 Deadlift 61/43KG 24 Double Under 9 Hang Power Clean 61/43KG 24 Double Under 6 Push Jerk 61/43KG
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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. Back Squat 5-5-5-5-5 B. As many rounds as possible in 12 minutes: 24 Double Under 12 Deadlift 61/43KG 24 Double Under 9 Hang Power Clean 61/43KG 24 Double Under 6 Push Jerk 61/43KG
A. 5 rounds for load and quality: 100M Double Kettlebell Front Rack Carry B. For time: 100 Double Under 500M Row 800M Run 500M Row 100 Double Under Compare to August 2, 2019.
A. Back Rack Box Step Up, alternating 10-10-10-10-10 B. For time: 30 Burpee Box Jump 30/24″ 30 Hang Squat Snatch 50/35KG
A. Every minute for 8 minutes: Bar Muscle Up Choose a modification and/or a number of reps that you can sustain for all 8 minutes. B. 5 rounds for time: 10 Goblet Squat 20 Kettlebell Swing 30 Lateral Jump Over Kettlebell Perform with a 1.5/1P Kettlebell.
A. Every minute for 8 minutes: 5 Deadlift Perform at 70% 1RM Deadlift. B. 5 rounds for time: 400M Run 15 Dumbbell Push Press 50/35LB
A. Overhead Squat 3-3-3-3-3 B. For time: 50 Box Jump Over 24/20″ 40 Chest to Bar Pull Up 30 Power Clean 70/47KG 12 minute time cap.
A. Push Press 5-5-5-5-5 B. For time: 1000M Row Then, 5 rounds: 15 Double Kettlebell Snatch 1/.75P 10 Double Kettlebell Overhead Lunge 1/.75P
Every minute for 30 minutes: Min 1: 10 Burpee Min 2: 2 Rope Climb Min 3: 40 Double Under
A. Front Squat 3-3-3-3-3 B. 6 rounds for time: 15 Wall Ball 20/14LB, 10/9FT 10 Deadlift 70/49KG 5 Push Jerk 70/49KG 15 minute time cap.
A. Every minute for 8 minutes: 3 Hang Power Snatch Perform at 75% 1 Rep Max Power Snatch B. 4 rounds for time: 20 Single Arm Devils Press, 50/35LB 400M Run
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