4 Sep /0 Comments/WOD Monday, September 5th – LABOR DAY Happy Labor Day! The gym is closed today. Take your fitness outside and relax!
chad September 5, 2016 at 11:52 am Johanna and I will be opening the gym from 2pm – 3:30 if anyone is interested
BAston September 5, 2016 at 1:39 pm 3×10 weighted lunges @ 115# then 2 bar MU’s Attempted yesterday’s Wod, got through 5 1/2 minutes before my back acted up. That was plenty.
J Cash September 5, 2016 at 2:27 pm 4 sets 5 stationary lunges each leg @145 30-25-20-15-10-5 GHD sit ups Back ext K2E Romanian deadlifts @95 38:38 #dead
dtm September 5, 2016 at 3:30 pm OHS Triples: 95-115-135-155-155-155 100 Cal row 100 WBS @20# 100 Box jumps 24in 100 sit ups 23:43 The WBS sucked but the BJs took forever
cullen September 5, 2016 at 3:32 pm 100 Cal row 100 WBS @10lbs and 9 ft target 100 Box jumps 20in (did reps 20 through 50 as stepups) 100 sit ups 22:57
chad September 5, 2016 at 6:10 pm Wendler DL 220(5)-250(3)-280-305-315(pr) Wendler Bench 145(5)-165(3)-180-200-210(f) Metropolis Mile – 6:08
johanna September 5, 2016 at 6:21 pm Thurster: 33(5)-65(5)- 85(3)-100(3)- 110(1)-120(1PR)- 125(f) Snatch Balance: 65(5)- 85(3)- 95(1) Metropolis Mile- 7:52
Anyone up for a run and park time?
I’d be in for a run
Yes.
I was thinking around 10:30am. Meet at the engineers gate (90&5)
If anyone wants to go around 11:30 I could swing that…
Johanna and I will be opening the gym from 2pm – 3:30 if anyone is interested
Smolov Jr Week 3 Day 4
3×10 @ 118
It’s done!
3×10 weighted lunges @ 115# then 2 bar MU’s
Attempted yesterday’s Wod, got through 5 1/2 minutes before my back acted up. That was plenty.
4 sets
5 stationary lunges each leg @145
30-25-20-15-10-5
GHD sit ups
Back ext
K2E
Romanian deadlifts @95
38:38
#dead
OHS Triples:
95-115-135-155-155-155
100 Cal row
100 WBS @20#
100 Box jumps 24in
100 sit ups
23:43
The WBS sucked but the BJs took forever
what happened to the double unders??
100 Cal row
100 WBS @10lbs and 9 ft target
100 Box jumps 20in (did reps 20 through 50 as stepups)
100 sit ups
22:57
Wendler DL 220(5)-250(3)-280-305-315(pr)
Wendler Bench 145(5)-165(3)-180-200-210(f)
Metropolis Mile – 6:08
13.4 – 33 rx
3 x 10 back extensions and GHDs NFT
Thurster: 33(5)-65(5)- 85(3)-100(3)- 110(1)-120(1PR)- 125(f)
Snatch Balance: 65(5)- 85(3)- 95(1)
Metropolis Mile- 7:52