Congrats to Kristyn Sparacino, who PR'd her time by 13 minutes at the SheROX Triathlon!
Skillwork
Turkish Getups: 15 minutes to find max R/L
Metcon
Partner Workout
For time:
50 Deadlifts (255/165)
100m Sliders
800m Front Squat Walk (115/75)
INT: 225/145, FSW – 95/55
ELE:
Partners will complete the following, for time:
5 rounds of:
10 Deadlifts (135/95, scale as needed, 5 reps each partner, split any way)
14 Burpees-over-the-Bar (7 each partner, split any way)
then…
100 Situps (split any way between the partners)
then…
800m Farmers Walk with one handle (70/50, scale as needed)
First duo back to the box wins!
Post your TGU weights and time for metcon to comments.
PA Police: Utility Scam is Sweeping the Nation
Congrats again Kristyn!!
Yay, Kristyn! Way to go
Awesome job Kristyn!
Strength: TGU 44 lbs R / 40 lbs L. Almost completed 44 lbs on the L, but started to lose stability at the very end. Thanks to Anne for spotting so I didn’t drop it on my head.
Metcon: 19:20 Rx lite with Anne (75lb FS walk / 145lb DL).
Nice job Kristyn….
72#R/53#L TGU- We dont have any 60# Kbs so had to make the jump. No success with the left.
14.48 – Partner w/ Kyle. Rx
Congrats Kristyn. That is an amazing accomplishment.
Congrats Kristyn
New TGU PR: R&L 32kg (~71 lbs?)
Partners with Richard – 16:58 Rx
Great job, Kristyn! That’s an awesome PR.
Phil, there is one KB with light blue tape on the handle that is around 62ish lbs. No excuses. Play like a champion.
Larry, you’ve been away from 0530 a while, maybe nobody told you: Phil always plays like a champion. He’s got a great headband, too.
Nice job, Kristyn!
I am really excited to do this WOD tonight…big ups to Larry and Rob for excellent programming these past few months; there have been a lot of really interesting and challenging WODS.
This was a good one!
Jodi and I did this Rx in 29:02. The sliders were killer!
Beautiful job by the nooners today as always!!! Nice work!!
53# R/L enjoyed partnering with Phil. Managed to avoid hitting/getting hit by any cars on the rack walk. My legs are super sore from the last two days!
Great WOD! Also, great partner. If you can ever pair up with Angela, she’s swell and she’ll even do an extra round of sliders for you! We were 15:46 Rx.
TGU was 53# with right (ending was a little dangerous though) and 44# for the left.
Really good job to everyone.
TGU: 65# (barbell)
Metcon: 12:17 rx (partnered w/ Rob)
After the WOD, Kara and I practiced some competitive complimenting as part of the cool-down. “You’re the best!” No, you’re the best!!” “You are!!!” At any rate, SHE’S the best!