January 9, 2013
Maelyn Wass (daughter of Ian and Jess) killing the row during her wod! Way to go girl!!
Lead by example and they will follow!
Announcements!
Class times Thursday for Bring a Friend Day: 5 am, Noon, 5:15 pm!
Free Yoga Thursday at 6:15! Try it and bring a friend!
RX: Overhead Press and Deadlift 5×8 @ 70%. Then, 15min As Many Rounds As Possible of 200M Row, 5 Turkish Get Ups (55/70), 10 GHD Situps.
Gold: Overhead Press and Deadlift 5×8. Then, 15min As Many Rounds As Possible of 200M row, 5 Turkish Get Ups (35/55), 10 GHD Situps.
Silver: Overhead Press and Deadlift 5×8. Then, 15min As Many Rounds As Possible of 200M row, 5 Turkish Get Ups (15), 10 AbMat Situps.
Endurance: 3 rounds for time of 50 Double Unders, and 25 Back Ext(10)
Men’s S&C: Rest
Competitor: RX, Endurance, 3×8 Bent Over Rows and Straight Bar Curls.
BWC: 16 Handstand Push Ups, 16 Burpees
Great Job Bret Hildebrand for his 100th and 101st wrestling victories Monday night!!!!
OHP – 25, 27, 27, 28, 28
DL – 65
WOD – 3rds + 5 TGU
35lb
OHP 40-45-50
DL 70-85
WOD 3 rounds plus 4 TGU
BWC done
Done at 2.2
OHP: 50kg
DL: 90 sets 1-3, 100kg last 2 sets
WOD: 55#kb. 3 rounds plus row & 1 TGU
OP: 5X8 @ 40 k
DL: 5X8 @ 90 90 90 95 100
WOD: 3 rds plus 200m row. 45#KB
OHP:50,60,55,50,50
DL: 110,115,115,120,120
WOD: 3rds 4 Turkish get-ups
BWC: done
Nice work 5am
OH Press: 45, 47, 50×3
DL: 110, 115×2, 120×2
WOD: 3Rds+1TGU Rx
Good job Tom and Schotty. Good lifts this am!
OHP: 35k
DL: 95k
Rx WOD: 4 rds + 14 meters
(had to stabilize a couple TGU’s at the top on my left arm)
My little Mae Mae is so cute!!!!!
she’s got great form!
Agreed!
OHP – 25
DL – 35
WOD – 4rds + 26m (25lb)
OHP-45k
DL-100k….weak sauce on both lifts…
WOD-3 rds. plus 200m row.
Up to 28 on my deadlifts. First time doing them with weight. 3 rounds silver, almost got done with 4th. Got to 6 ghd’s but on my third round had problems moving the bar for my short legs
OHP: 40k
DL: 80k
WOD: 2 rds + row & TGUP; TGUP 45# KB failed, 35# KB 1 rd, 25# KB 1rd + 5
BWC done
Lift: 140k
WOD: 3 rds rx
BWC: done
145k DL
65kOHP
OHP: 28,28,30,30,30
DL: 65k
WOD: 4rds +200m (35ibs)
OHP-20 had to switch to weights on 5th
DL-30, 40′s & 1 set of 50
WOD: 3 rounds & then had to get home – used 20# weight for TGU
32k
85k
1rnd plus 4 TGU’s rx
OHP: 40k
DL: 80,80,80,90,90k
WOD: 3 rds + 150 m row
OHP 42k
DL 80k
WOD 16:14 4rds gold
at 15 min 3rds + row + 4 TGU
DL 170K
OHP 45K
WOD 2 + row + 2 TGU
DL: 55 kg
OHP: 20 kg
WOD: 2 rds + row + 4 TGU. Used 25 lb kb (thx Armand!)
DL 75, 75, 78, 80, 80k
OHP 28k
3 + 4 TGU rx
DL: 80kg
OP: 30,40,40,40,40kg
WOD: 3rounds + 200m + 1 tgu (25#KB, GHDs)
DL: 60×4, 65×1
OHP: 30
wod: 3+TGUs (35k)
DL-110k
OHP-40-45-48-48-50
WOD-3rds 55#kb
Comp stuff done.
4 rds plus 50m row