7
Jul
Saturday, July 8th
Heads up! If you aren’t as comfortable as Chad in the bottom of your squat, you may need some squat therapy! Next Wednesday, join our phavorite physio Grayson Wickam for 2 hours of mobility knowledge and practice. Sign up here.
WOD
“Bad Mama Jama”
5 rounds for points:
1:00 Cal Row
1:00 Power Cleans (115/80lbs)
1:00 Lateral Burpees Over Bar
1:00 Rest
*Each Cal and Rep Count as 1 point
Post score to Comments.
Row 16-14-14-14-14 = 72
PC 10-9-10-9-8 = 46
BOTB 13-12-12-10-12 = 59
total 177
Last time June 8
Row 15-13-13-13-15 = 69
PC 10-8-8-8-7 = 41
BOTB 10-10-10-10-11 = 51
Total 161
210 rx’d (6 rep improvement from last time).
242 rx
Row 20-19-17-17-20 = 93
PC 15-13-13-13-13 = 67
Burpee 15-15-15-15-21 = 81
— Total = 241 rx
208 rx
row: 18-15-14-13-12
pc: 12-11-11-11-10
burpees: 20-15-15-16-15
216 rx
128 #63
169 at 68#
Row: 16-15-15-14-15
Pc: 10-9-9-9-7
Burpees: 11-10-9-10-10
WOD: 176 rx (didn’t track reps)
3rounds:
50 abmat situps
10 t2b
15 ghdsu (5 to parallel)
50 push ups (25- 5×5): 2:24
3 rounds of 10 unbroken wallballs at 20#
163 RX
136 Rx
Pretty consistent until round 4 & 5.
5 Rounds every 2:30
Max L-Sit (35/29/23.5/24/19)
12 bent over rows w/ 50# db (each arm)
4 Rounds
1 Minute max thrusters w/ single db 35#
Rest 1 minute
33/30/28?/25
Row 22-17-15-16-15 85
Power clean @95 12-8-8-8-7 43
Burpees 17-12-13-13-10 65
193
159 rx
I did this with JoJo but didn’t write it down. Hopefully I did better this time around!
I bet you did better this time.
“OVER THE HILL”
3 Rounds:
800 Meter Run
21 Toes to Bar
15 Hang Power Snatches (95/65)
20:15 Rx’d
Someone younger and with a faster 800 should break 20min
Did power snatches not hang because I can’t read ????
Que pasa viejo…
Buy in:
Tabata GHD back extensions with 25# bar. Finally got all 8 rounds, but had a slight IPOD snafu that bought me a 45 sec break after round 5. #AddMasstoDatAss
Back Squat
5 x 5 @ 155 (still coddling the left knee, Amy Winehouse-style)
Yesterday’s WOD w/ Rich $
Repeat the following for 4 rounds (12 minutes).
min 1 = 7-10 handstand push-ups
min 2 = 7-10 GHD sit ups
min 3 = 30 double unders
first two rounds were kipping HSPU to 2 ab mats, then ran out of gas. Switched to box pike pushups rounds 3 and 4
first two rounds GHD situps were 10, last two rounds were 12
30 dubs as prescribed
[email protected]#
142 @ 68
160 Rx
OKAY this was a really good workout (even though I whined about it the whole time before the timer started)
139 @ 75lb
190rx
167 RX
Power cleans felt good. Burpees super slow
Happy birthday Lisa!!!