Friday 180126
Team WOD “Tail Pipe” Courtesy/Credit to Gym Jones **original Tail Pipe is 3rds**
4 RFT of:
-(Partner 1) 250/200m Row or 0.6/0.5km A Bike
-(Partner 2) KB Rack Hold 55/35# x 2 KBs RX+ 70/55# MRX 45/25#
*Rules = P1 rows/bikes while P2 holds KBs in rack position (has to be in rack), then switch positions, Has to be in rack for row/bike to begin. Once both have completed row/bike = 1 round
Post team and time to responses.
WHAT: Baby Shower Brunch Celebrating Melissa Stone!
WHEN: Sunday, January 28th @ 2pm
WHERE: Maryn’s (Alan’s Ale Room)
WHO: All CFJ Ladies
*Please RSVP to Cindi Carter 918-704-6480 or Nikki Savage: 918-720-8616 by the end of the day if you plan to attend so they can get an accurate head count. Thank you!
*Melissa is registered at buybuybaby & landofnod
Gymnasty 1: 3-4 strict HSPU w/2abmat, 2 wall walks
Gymnasty 2: 3 strict pull ups w/5 sec hold at top; 5-7 kip
“Tail Pipe” MRx
partner w/ Angel
8:52
Strict HSPU-Kipping HSPU-Wallwalks:
4/6/3 + 4/6/3 + 4/6/1
Bar MU-C2B-Pullup:
4/8/10 + 4/6/0 + 10/0/0
Strength: Super Set E3MOM
Bench Press: 9@155, 7@135, 7@135, 10@115, 10@115
Alternating DB Curls: 20@40, 20@35, 20@30, 20@25, 20@20
Gymnastics Training
-2 strict HSPU to 6 kipping HSPU to 25’ HS walk unbroken
-2 bar MU to 6 C2B to 8 pull-ups
WOD as rx’d w/Jess and Melanie
8:43
WOD Rx+(row) w/ Colby=8:42
Gymnasty 1
3 strict – 3 Kipping HSPU
Gymnasty 2
2 bar mu – 4 ctb – 8 pu (all linked butterfly)
Wod rx+ with Breck
7:59
Gymnasty 1
2 strict – 4 kipping – 25′ walk (completed)
Gymnasty 2
2 bar MU – 4 C2B – 6 pull-up (completed)
Wod RX w/Joan
8:33
Codger WOD
WOD RX’d for Dave & MRx for me
8:11
Fun one!
3 sets of the following:
2min: Gymnasty 1: 4 strict HSPU’s into 6 kipping HSPU’s + 25’ handstand walk
2min: Gymnasty 2: 4 bar MU’s into 8 C2B pull-ups into 10 pull-ups (all done in one set)
2min rest
WOD with Max
Rx+
7:59
Wod RX with Chase
8:17
Knees struggling since ski trip so did this one
3 min max cal row – 2 min max reps -3 min max cal bike
59 – 13 strict pull-ups-41 cals
51- 33 dips- 36 cals
49- 18 banded pull-ups – 37 cals
44- 46 push-ups- 31 cals
–
:45 min Mtn bike turkey
Gymnasty 1: 3 x 10 unbroken HSPU (mix of strict and kip)
Gymnasty 2: butterfly practice and 2 x 15 unbroken pull-ups (5 ctb + 10 regular)
WOD as rx’d with Chris
10:06 I think
3 Bar MU
5 butterfly c2b
8 butterfly pull-ups
1 Strict HSPU
3 Kipping HSPU
~13ft hs walk
Wod rx’d w/ Marissa
7:30
GYMNASTY
1.) 4 Strict HSPU into 6 Kip HSPU into 25’ HSW all unbroken
2.) 4BMU into 8 C2B into 10 PU
All in one set
Wod RX’D with Tyler and Kaitlyn
8:12
WOD w/20# KB – Steph RX’d
8:02
Wod rx w/ Shan!
6:42
1
1 strict HSPU (1 abmat) + 1 leg kip + 5 kip
2
2 bar MU + 3 c2b + 5 butterfly, all linked
*
WOD rx w/ Chad and Kait – 8:12
5 Strict HSPU -into 6 kipping – attempted HS Walk
1 BMU – into 5 C2B – into 5 PU
WOD: RX #35s w Blocker 7:30 – coming off the flu #Ouch
Nice Job Mer & Shan! 🙂
4 strict HSPU into 6 kipping HSPU into 25’ handstand walk
2 strict ring MUs (3 on last round)-8 C2B pull ups into 10 pull ups
WOD rx’d w/Sydney and Melanie!
8:43
#girlscanrow
Plus 8 min abs and hs work
Hotel tabata in the room
8 rounds of strict hspu’s. 10,8,6,6,4,3,3,3=43
8 rounds of squats. 13,13,13,13,13,13,13, 13=104
8 rounds of situps. 12,12,12,12,10,10,10,10=88
8 rounds of push ups. 12,10,12,10,8,8,5,5=70