30
Jun
Friday, July 1st
Strength
Front Rack Lunge
8 – 8 – 8
WOD
As many rounds as possible in 8 minutes:
16 wallballs
8 front rack lunges, 95/65
16 ring-pushups
Post all loads and rounds + reps to Comments.
July 4th Holiday Schedule:
Sunday 10am Class Only, Open Gym from 11 to 1pm.
Monday Independence Day WOD at 10am in the Park
EWOD @ 7:15am, meeting on the corner of 102nd and 5th. We’ll be doing a quick warm up in the transverse and starting by 7:30.
4 mile tempo run
EWOD:
4 mile temp run
DTM: 28:33
A. Duty: 34:53
I ought to maintain sub 7s but the West Side Rollers and Cat Hill exploited my sore hip flexors from yesterday’s GHDs.
Good run Andy!
run 2 miles
5X 1 Sn, SB, OHS @140
BS 1×3 at 245 1×5 @ 225
SDL: 1×3 @ 225 3X5 245, 255, 265
135 heaviest lunges
3+2 rx
Strength
145-165-185 (underestimated myself, could’ve started at 165)
Conditioning
4+7 Rx
Fun combo! your strategy needs to be to come out hard… Unless you’re lookin’ too good, those push-ups will slow you down, so make up some ground in the first few minutes with an aggressive start. You can hit the wallballs and lunges unbroken for the entire 8 minutes, I nearly did. Ed Santos pushed me today, wouldn’t have done 185 without him.
135 – Lunge = loungin
3+20 rx’d+
rx’d+ = 135
I am soft, I should have made 4 rounds – I hate myself for being so soft!
98#
3 rx’d
Lunges-63-73-83
3+10 Rx’d
Did “California Girl” from Wednesday. 9:02rx
Then,
Lunges 115 straight across
WOD – 3+16rx
Lunges
103-113-118
Wod: 3+26 Rx’d
Core cash out
3 rounds :30 hollow rocks or hold+1:00 plank hold, no rest
– rocks fell apart after the first round. Abs annihilated.
Lunges 115 – 125 – 135 walking to make use of all the space I had
Wod – 3 + 11 Rx I did everything Matt said and didn’t beat his score. What gives?
7 days in a row. Take that newsletter!
Time to relax for the long weekend happy 4th everyone.
125-135-155
3+19rx
TGIF!
103, 113, 118 oh my bunzzzz!
3 + 22 – 65#, 14#wb unbroken, knee+boob push-ups that looked sad
I<3MCM