15min AMRAP of:
5 sqt cleans 95/65
15 lunges bar on back (in place)
5 sqt cleans
15m OH waiter walk with a dumbell 40+/40-
(walk to wall ball wall, pull up rig then back to your bar)
Post weights and time to comments
What's everyones plans for St.Patrick's Day?
Games Class:
Athletes should come in around 8:30am
8 comments:
Redo-ers.....mobility & 500 m row
WU2 rds - 10 Arm Circles, each direction
10 Trunk Twists
10 Two-handed touch downs
10 Reverse Lunge Reach
10 Sumo Squats
10 Mini Hops
10 Front to back Hops
10 Box Jumps, 12/10" (half the RX height)
3. 13.2 WOD Prep
Walk through two rounds of:
2 Push Press, 65/45
4 Deads, 65/45
6 Box Jumps
rest about 2 minutes
Walk through two rounds of:
2 Push Press, 95/65
4 Deads, 95/65
6 Box Jumps
rest about 2 minutes
Walk through two rounds of:
2 Push Press, 115/75
4 Deads, 115/75
6 Box Jumps
Re your St. Patrick's Day question, one of our local bands here in Lansdale, The Fredos, will playing at Molly Maquires on Main St from 4-7,my neighbor is the lead singer and it will be fun. You should all come out.
5+20 #60, #63KB
Worked up to #255 on the sled pull
6+3 65# 44# kb
255# sled pull
Re did 13.2 and went from 268 to 298! Thanks to the people who stuck around and cheered me on!
Erica nice work!!! What did you do differently?
Open gym doors will open around 11:30, we can discuss strategies before the1st heat......erica did work!
Hats off to ladies on 13.2!
Awesome improvement Erica.
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