WOD 2.29.20
Check out our Instagram page! A. Every minute for 10 minutes: 3 Deadlift @ 80% B. As many rounds as possible in 10 minutes: 30 Double Under 10 Dumbbell Hang Clean 50/35LB Compare to September 9, 2018.
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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!
Check out our Instagram page! A. Every minute for 10 minutes: 3 Deadlift @ 80% B. As many rounds as possible in 10 minutes: 30 Double Under 10 Dumbbell Hang Clean 50/35LB Compare to September 9, 2018.
Check out our Instagram page! A. In 15 minutes, build to a heavy Snatch B. 3 rounds for max reps: 1 Minute Overhead Squat 50/35KG 1 Minute Rest 1 Minute Power Snatch 50/35KG 1 Minute Rest 1 Minute Lateral Burpee Over Barbell 1 Minute Rest
Check out our Instagram page! A. 4 rounds for load and quality: 30 Second Ring Support 30 Second Rest 30 Second Weighted Wall Sit 30 Second Rest B. For time: 50 Toes to Bar 75 Pull Up 100 Push Up 1600M Run Partition all movements any way you want.
Check out our Instagram page! A. Superset Deadlift 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. For time: 100/70 Calorie Row 30 Power Clean 75/52KG 30 Jerk 75/52KG
Check out our Instagram page! A. Superset One Quarter Front Squat 5-5-5-5-5 Strict Chin Up 2-2-2-2-2 B. 15 rounds for time: 5 Burpee Box Jump 30/24″ 1 Rope Climb 15 minute time cap.
Check out our Instagram page! A. Work up to a heavy Single Arm Snatch B. As many rounds as possible in 12 minutes: 40 Single Arm Kettlebell Overhead Lunge 1.5/1P 30 Single Arm Kettlebell Clean and Jerk 1.5/1P 20 Handstand Push Up
Check out our Instagram page! A. Superset Dumbbell Bent Row 5-5-5-5-5 GHD Sit Up 10-10-10-10-10 As many rounds as possible in 12 minutes: 20 Double Under 10 Wall Ball 20/14LB, 10/9FT 5 Pull Up
Check out our Instagram page! A. Split Jerk 3-3-3-3-3 B. For time: 2 Minute Wall Sit 400M Run 30 Curtis P Complex 50/35KG 400M Run 2 Minute Wall Sit Curtis P Complex: 1 Power Clean 1 Front Rack Lunge, Right Leg 1 Front Rack Lunge, Left Leg 1 Push Press Compare to April 27, 2019.
Check out our Instagram page! A. Work up to a heavy 20M Prowler Push B. For time: 12-9-6 reps of: Snatch 70/49KG Bar Muscle Up
Check out our Instagram page! A. Work up to a heavy Turkish Get Up, Double B. As many rounds as possible in 12 minutes: 5 Devils Press 50/35LB 10 Box Jump Over 24/20″ 15 Abmat Sit Up
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