No 5pm or 6pm tonight.... be sure to arrive on time for the 5:30 pm class
BRING A FRIEND this Saturday! 9am- Donation $20
100% of donation will go to Larynn Blair's mission trip
BRING A FRIEND this Saturday! 9am- Donation $20
100% of donation will go to Larynn Blair's mission trip
1 year ago
With a continuous running clock
3rft of:
10 OHS 95/65
50 double unders
at the top of 10 minute mark complete:
3 rft of:
10 hang power snatches 95/65
20 clapping push ups
at the top of 20 minute mark complete:
3 rft of:
10 Deadlifts 235/165
15 wall balls
With a continuous running clock
3rft of:
10 OHS 95/65
50 double unders
at the top of 10 minute mark complete:
3 rft of:
10 hang power snatches 95/65
20 clapping push ups
at the top of 20 minute mark complete:
3 rft of:
10 Deadlifts 235/165
15 wall balls
Post weights and time to comments
Start thinking about your GOALS for 2014! Inside and outside the gym
Start thinking about your GOALS for 2014! Inside and outside the gym
13 comments:
Rd.1 4:54 65#. Rd.2 6:09 65#. Rd.3 4:10 165# 14#mb. The second couplet was just awful. Hang power snatch straight into clapping push ups were very tough. Last round, couldn't string together more than 2 clapping push ups. Overall I like this WOD except the second couplet. Felt good to work off the Christmas dinner that was still sitting in my belly this morning.
1) 5:36 70#/25 du's
2) 5:46 70#/hand release pu
3) 3:23 165#/14#
Forgot to add 100 singles for each round in the first couplet.
1. 4:11 45#/50DU
2. 4:51 45#/20 reg push ups
3. 4:30 95#/10#
1. 5:07 50#/150 SJR
2. 4:58 60#/15 Push Ups
3. 4:17 110#/10#
Awesome large group at 9:00 class!
1). 4:47, 35#, 100 singles
2). 6:44, 36#, Hand release PU
3). 85#, 14#
Completed at home !
1. 4:08 65#/50DU
2. 6:19 65#/20 push ups
3. 4:29 165#/14#
vs. last year
1. 4:50 65#/50DU (:42+)
2. 7:00 65#/20 push ups (:41+)
3. 7:16 175#/14# (2:47+)
It's funny because I've convinced myself that I'm in such poor shape after coming off of my break. Looking at the numbers from last year I've improved by over 4 minutes!!!
Apparently, I'm not doing as bad as I previously thought...
7:32 RX double unders kill me
5:? RX
5:00 225# dl 20# mb
5:45 30#/150 singles
6:19 45#/regular PU
5:15 105# DL/10# WB
OHS felt great....trying the new go lighter/move quicker theory
5:44 65#/150 singles
6:26 65#
5:00 95# DL/14# WB
WOD 1. 3:44 45#/12 DU
WOD 2. 6:38 55#/Knee clapping pu's
WOD 3. 4:20 125#/10#WB
1- 4:56 43# & 80 singles
2- 3:34 53# & 10 clapping kpus
3- 4:40 130# & 6#
last year I was
5:31 35# & 15 DU attempts
4:27 35# & kpus
3:32 65# * 6#
So I was generally much faster this year :) not for WOD 3 but I think that's okay when you've doubled the weight. HUGE thank you to Bekah for letting me borrow your wrist wraps for WOD 1 - life saver!!
4:21 15#, 20 DU
4:21 45#, 10 CPU from knee
5:24 130#, 10#
Did the DL/WB as my second set and the last 5 reps on DL killed my back. I couldn't stabilize on the OHS so I stripped the bar.
Compared to last year:
6:05 30#, Singles
4:44 30#, Hand Release PU
5:17 65#, 8#
Can't complain on the difference!
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