Calm before the Magical Mystery Bday WOD storm: Kyle, Andrew, and Kevin ready for take-off; Phil and Joy on DL; Dirk and Shawn on rowers.
Strength & Assistance Work
Press 3×5, sets across (add 2.5 lbs from last time).
3×15 Russian KB Swing
Metcon
21-15-9 rep rounds of:
Barbell Walking Lunges (95/65)
Clapping Push Ups
Barbell may be racked on the back or the front rack.
Intermediate: 75/55
Elements
8-minute AMRAP:
5 Pullups
10 Pushups
15 Squats
Post stats for strength and time/score for metcon to comments.
Any shot any coaches will be at open gym early tomorrow? I have a bday party to get to in jerssssssssssssey.
8 min. Cindy:
Sabrina: 4 Rounds.
Samantha: 4 + 5 Ring Rows.
Yup, between yesterday and today quads are on fire. Nice workout though.
Strength 125×3 for last set.
Metcon: 6:26 Rx Weight, hand release pushups.
Great job to the elements class who had their little taste of Cindy.
Squat 3x5x325
AMRAP in 10 minutes-
7 Bent DB Rows
7 DB Hang Power Cleans
7 DB push press
All with 50# DB’s
5 rounds in 9:20 – grip smoker.
Sorry about the late posting; Elements AMRAP for 8 minutes 5 Pullups, 10 Pushups, and 15 Squats/ completed 7 rounds plus 5 pullups and 10 pushups. And due to my being a slacker I missed the last 15 squats. In the words of Colleen that would be “bullcrap”! I am excited to join a regular class starting Tuesday for a WOD. Have a great day everyone!
4:30 for Saturday’s metcon (RX weight/hand-release pushups). Then did some powerclean practice and weighted situps for 15 min: on even mins did 3 PCs at 85# and on odd mins 10 sit-ups with a 30# DB.
Sunday: did three rounds of Blake in 17 something. Oh boy those lunges after yesterday’s metcon! Then did some GHD sit-ups: 5 x 10. Jody did all four rounds and was killing it on the lunges and wallballs; truly a sight to behold!
Sunday-
On the minute for 15 minutes:
2 power snatch @ 135
10 sledge hammer strikes
Deadlift 5×345
5 rounds, not for time:
10 ab wheels
10 push-ups
115*3 Press, Metcon – 4:23 Rx