Monday, August 29, 2016


It's Game Week. Skip the regular warm up all week as the coaches will lead the classes through fun games that will get you warmed up for the WOD!

A. 15 min
Back Squat
5 reps at 75%
3 reps at 85%
1+ reps at 95%
 
B. 3x20 v ups (can do after back squats, in between back squats, or can do after wod)
 
C. 15 min on the clock
Every 3 min for 5 sets
Run 200m
12 KBS 53/35
6 CTB pull ups
 
Score=time for each set
 
MOB WOD
2 min couch stretch R/L
1 min box shoulder stretch

7 comments:

  1. I'm grateful for Hot Wheels, remote control cars, fun weekends and modern medicine.

    Asa

    ReplyDelete
    Replies
    1. A) 165, 187, 210x10
      B) check
      C) 1:29,1:25,1:38,1:57,1:27 (53# R arm, strict CTB the 1st 3 rounds)

      Asa

      Delete
  2. A) 165# x 5, 187# x 3, 210# x 5 to a 6" box
    B) 20 lame V-Up attempts, 20 GHD sit-ups, 40 regular sit-ups
    WOD) 1:35, 1:37, 1:38, 1:37, 1:39

    Did not want to get out of bed this morning.

    ReplyDelete
  3. Pre) Core Warmup + HS straddles + parallette straddles
    A) 165 x5, 187 x 3, 209 x 3
    B) Done
    C) 1:26, 1:26, 1:27, 1:29, 1:29 rx'd

    ReplyDelete
  4. A) 85x5, 95x3, 105x5
    B) done
    C) 1:48, 1:56, 1:56, 2:03, 1:48 25#, RR

    ReplyDelete
  5. Back Squats
    5x 115
    3x 135
    13x150
    seriously wondering if I added up weights wrong since this felt so easy. Well, last few reps were very tough! But I am wondering if I had 140 on the bar, but I don't think so bc it felt quite a bit heavier than the set of 3 at 135. Maybe I am just getting stronger...

    ReplyDelete