December 22, 2014

Monday 141222

“Diane”

21-15 & 9 reps for time of:

Deadlift (Men 225 lbs, Women 155 lbs)
Handstand push-ups

Post time to responses.

Compare to July 18, 2014.

Hannah (KB swing)

Christmas Hours:

Wednesday, December 24th-5:00am, 6:00am, 9:30am & 12:00pm

Thursday, December 25th-Closed

Friday, December 26th-5:00am, 6:00am, 9:30am & 12:00pm

New Years Hours:

Wednesday, December 31st-5:00am, 6:00am, 9:30am & 12:00pm

Thursday, January 1st-10:00am

Friday, January 2nd-5:00am, 6:00am, 9:30am & 12:00pm

27 thoughts on “December 22, 2014”

  1. Warm-up: EMOM for 5 rounds of 100m row; 5-10 pullups; 3 HSPU, 5-10 dips
    *
    Strength complex: 10 minutes to build up to a heavy single round of:
    12 Deadlifts + 9 Hang Power Cleans + 6 Jerks (touch and go deadlifts and then bar can’t be put back on the ground until done with complex)
    Did 175# – almost made it through – failed on the last jerk
    *
    WOD with substandard HSPU: finished at 6:15

  2. Strength
    Warmed up with 55# & 85# than decided to just go for it w/ 105#, got 4th jerk and grip gave out. WOD (if you can call it that..scaled the crap out of it!) 115# & regular old lazy push-ups. 6:50 Gonna take time to get used to 9:30 again. Good Job Shannon!!

  3. Warm-up: EMOM for 5 rounds of 100m row; 5-10 pullups; 3 HSPU, 5-10 dips
    *
    Strength complex: 10 minutes to build up to a heavy single round of:
    12 Deadlifts + 9 Hang Power Cleans + 6 Jerks (touch and go deadlifts and then bar can’t be put back on the ground until done with complex)

    Warmed up with 55#, then did 6, 4, 2 with 85#.
    Jumped with Ali to 105#. Got thru 4 jerks and dropped the bar. That was harder than I thought!
    WOD with 1 abmat: 10:28
    Less than 3 minutes of Deadlifts and more than 7 of those darn HSPU. Lots of staring at the wall. Great job 9:30!

  4. Strength 10mins to establish max load of 12 deadlifts +9 hang cleans +6 jerks. 135lbs
    “Diane” Rx with strict hspu’s in 4:23 pr

  5. Strength complex w 85#
    Wod w 155#
    Hspu kipping used thin mat vs ab mat 12-9-6
    12:56
    Took FOREVER on last round of hspu’s 😣 but getting there!

  6. Strength Complex
    12 deadlifts + 9 hang power cleans + 6 push jerks
    W/ 135 lbs (failed on 3rd push jerk)

    “Diane” as rx’d
    5:48

  7. Boot camp w/Joan and Lisa

    (We talked the first 20 minutes so only got to do the following…needed some catch up time!

    Warm up:
    25 Jumping Jacks
    40 Mountain Climbers
    15 Goblet Squats w/dumbbell
    15 V Ups
    2 minutes jumping rope
    1 minute superman hold

    Tabata box steps (20 secs work, 10 secs rest) for 8 rds)

    WOD

    400 M Row
    40 Kettlebell swings
    40 Double Unders or 3x singles (120)
    40 lunge steps (1 leg=1 rep) OR 40 Box jumps
    300 M row
    30 kettlebell swings
    30 Double Unders or 90 singsl
    30 lung steps or 30 box jumps

    1+ minute plank hold

    No boot camp Wednesday.so see everyone next Monday for the last boot camp until spring! Hope everyone can make it.

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