Monday, September 22, 2014

 
 
Strength
Every 2 min for 4 sets
4 front squats
8 back squats
add 5-10lbs from last Monday
 
or
 
Endurance
Every 2 min for 4 sets
12 wall squats
100m run
 
Metcon
EMOM 16 min
Even: 10 WB + 20 DU
Odd: 4 Muscle ups

8 comments:

  1. Good Morning..........Welcome to Fall. It always feels good to start a new season. Especially a cooler one!

    Both the S&SN and Burpee Challenge are coming to an end. Stay Strong and keep your eye on the Big Picture. A Leaner, Healthier and Stronger YOU!!!!


    Go Team Domination.......Finish STRONG!!!!

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  2. morning WOD - strength 5 working sets, then 4 sets 4/8 FS/BS at 155,155,165,165

    Go Team Pride!!

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  3. Oh my screaming quads - already. I sure love WBs and DUs. Team Pride Rules!

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  4. afternoon WOD -
    Saturday Competition Test with Brandon, Charmaine, and Jason C
    WOD #1 - 12:00 min
    WOD #2 - 10:15 min
    WOD #3 - 16:30 min

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  5. Feeling like a backslider that snuck back into church. 45/55/55/65 fs/bs; wod=12lb ball, singles, pull ups, box dips.

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  6. lots of stretching and playing with little Asa and Ali.
    Just made an awesome dinner of ground beef, kale, and avocado.

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  7. Did WOD at 5:30pm (did not get to do strength/endurance as I was strategizing with my team for Saturdays competition. Diligently working on my muscle up transition (not using false grip) - got 1. yay!

    Great bootcamp class tonight. Nice pic of bootcamper Jackie (carrying KBs) and former bootcamper, now CrossFitter Sonja!

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