Thursday 111215
21-15-9 rep rounds for time of:
Overhead squat (Men 95 lbs, Women 65 lbs)
Pull-ups
Post time to responses.
Compare to July 14, 2009.
Here is a video demonstration of the WOD: (wmv) (mov)
Samantha and Rayus would like to invite everyone to join them at Angie’s house for a combined Bridal Shower, Wedding Celebration and Birthday Party this Saturday, December 17th at 4:00pm. Please RSVP to Angela Large at 918.694.6684 or alarge2@cox.net.
Looking fierce, Nicole! Great picture.
Bench max 4 @ 105 lbs
WOD @ 42 lbs: 8:06
Rxd=5:29
3:42
Wod as Rx’d:
3:22 (pull-ups were a struggle today)
Happy Birthday Rayus!
4:59
4:42
Happy birthday, Rayus! And a huge congratulations to you and Samantha!
wod 3:29.. great job 5 amers big class.
happy b-day rayus
Dang Nicole! You look amazing!
Great job B on the KB’s today at Power Camp! And thanks Carly for being such a great partner on the med ball run 🙂
WOD as Rx’d 9:45 – super slow, but felt good to finally be working out again!!
Power Camp:
400 m run
Medball Hot Potato 14#
5 jump squats if caught with the hot pot
3 burpees if you drop
Partner Med ball run
3 rds
1 min burpee broad jumps
30 sec handstand hold/30 sec HS chicken pecks
AMRAP in 15 mins:
5 kb sumo deadlift high-pulls
5 kb cleans
5 kb goblet squats
5 kb thrusters
7 rds plus 4 cleans, 30# (Boooooo!)
Thanks Julie for being my partner. I know it’s hard to run at such a slow pace. 🙂
Nicki, my dear, you look amazing!
Bench 305 x 5
WOD rx’d = 3:05
Wod as rx’d 5:31
OHS unbroken…Grip was toast on Plu’s!
Looking string Nicki!
*strong
Front Squats
10 sets of 3 @ 155
Thank you ladies for the lovely compliments!! : )
Bench Press: 5 @ 100
WOD w 55#: 7:16
so so mad I didn’t use 65#
You look amazing, Nicole!!
Bench press
2×10@65#
10@75
5@75
5@80
5@85
WOD
W/65#
attempted pullups without band (I’ll get there, dangit!!) – my grip sucked, too, so will def use some grips from now on.
13:01
great pic, Nicole!!
As rx’d 4:28
Happy Birthday Rayus! Congrats to you and Sam!
PowerCamp – Same as Carly!!
Fun partnering on the 800 meter Medball run, very chilly though! Time – 7:09
I guess that could be a PR because I’ve never run an 800 with a ball over my head 🙂
KB AMRAP WOD: 10 Rds + 5 Squat Cleans (35#KB)
Nicki = Nicki = Nicki!! Looking Fabulous my friend!! Your transformation has been remarkable to witness! Keep up the Awesomeness!!
Oops! The 800 meter run time was actually 4:09? Sorry David, I was trying to short change us 🙂
Thanks for all the birthday wishes!
BP 12@185
wod
4:38
Happy Bday Rayus!
Bench 10@150
Wod w 75# 5:12
Happy Birthday, Rayus!
Power cleans
105-115-125
WOD as rx’d
4:37
Happy birthday Rayus!! Great pic Nicole..lookin awesome!
rxd 4:54
WOD 6:09
Front Squat
10 sets of 3 @ 255 lbs
WOD
As Rx’d
Time: 2:34
Happy Birthday Rayus!
Bench = 7 @ 250#
WOD as Rx’d = 2:34
What are the odds?
Happy B-Day Wolfman!
WOD rx’d 9:10 … Slow but not too shabby for *me*
Happy Bday babe!
BP 6×245
WOD As Rx’d
3:24