Who's in for the Par-tay on Saturday? We will supply the burgers/dogs if you supply a side.
Any thoughts on what you plan to bring(the Open is over, doesn't have to be healthy!)?
EMOM:
Minute 1-5
Sprint from WB wall to WB wall and complete 5 WB's (20/14)
Minute 6-10
Sprint from WB wall to WB wall and complete 10 WB's (20/14)
Minute 11-15
Sprint from WB wall to WB wall and complete 15 WB's (20/14)
Each athlete will have their own WB, but will partnered up with another member who is using the same weight and start at opposing sides of the gym. The goal is get as far into the EMOM as possible. If members fall off the minute in the last 5 minutes they are done. If members fall off within the first 10 minutes, there is a 1000m Row penalty.
Post partner, wb # and reps
6 comments:
Warm Up: Back Squat - Worked up to 205# 5 rep during the 7 sets.
WOD: 11 minute + 13 WB
One of these days I will be coordinated enough to do WB consistently without dropping the damn thing.
Effectively immediately the Roosters shall now be called "The Booty Shakers" (great music today Lou!)
Oh - side dish for Party this Saturday will be Texas Caviar Dip (i.e. salsa-ish dip for chips!).
WOD - completed all rounds at 10#...I had to after our booty shaking during the first 5 mins made Lou tell us since we had so much energy we HAD to finish all the rounds :)
CF Nenstiel was short some balls so we swapped in various squats - Tracie (25# goblet squats) and I (33# thrusters) both made it to 10rds + 12. Nen made it the whole 15 with single-leg jumprope and alternating bent over rows and bicept curls at 25# :)
WU:
7x5 Back Squat @ 185#
WOD:
12rds + 14 WB @ 20# WB.....I tried to get that last WB to finish the 13th round and just couldn't get it done in time.
11 + 10 @ 14#
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