Monday 121203
Complete as many rounds as possible in 15 minutes of:
8 Ring dips
10 Box jumps (Men 24″ box, Women 20″ box)
12 Barbell Overhead walking lunge steps (Men 95 lbs, Women 65 lbs)
Post rounds to responses.
December Power Camp starts today!! Come join us at 5:30 and get your sweat on. The Holidays are hard- don’t gain the Christmas weight. Try it for free. Mon, Tues, Thursday 6:00 am or 5:30 pm. See you tonight!
Jenks Mile w/ 5 Shoulder Press during 1 minute rest period:
9:57 w/ 115#
Wod as rx’d:
6 + 10 BJ
Front Squat 5 rounds of 10 @ 170#
wod (75#) = 6 rounds
Jenks Mile on Rower w/ 5 shoulder press during rest
=12:06
Wod modified- 70# kb for lunges
=5rds +10 box jumps
Jenks Mile w/ 5 Shoulder Press during 1 minute rest period
9:45 w/115
wod rx’d 7 rds 10 BJ
Slow 1600m row instead of Jenks Mile
WOD w/bar dips: 4 rds + 8 box jumps
Jenks mile with 5 push press during rest 10:08 with 65 lbs
WOD with bar dips. 7 rounds
EAT MORE MEAT:
The countdown is on to submit your order. I must have all requests by this Thursday for delivery on Monday 12/10/2012.
— Beef Brisket: $11.00/lb
— Pulled Pork: $9.00/lb
— Pork Ribs: $10.00/lb
— Chicken Legs: $7.00/package (6 per pack)
— Smoked Bologna: $6.00/package
— Sauce (Hot or Mild): $7/large
Eric
C: 918-527-4286
Jenks Mile = 10:58…..bad attitude didn’t help. Shoulder Press @ 65 #.
WOD as Rx’d = 6+2 Overhead Walking Lunges
CFJ Mile w/PP = 10:54
Wod, as Rx’d = 4 rounds + 3 dips
5 Rounds:
10 UB Plu & 5 Shoulder Press @ #65
“Nancy” as Rxd
14:44
CFJ mile w/5 shoulder press @ 145#
= 9:47
Mod WOD – subbed 8 strict PLU for dips, all else rxd
= 7rds + 2 PLU
CFJ mile w/5 shoulder press during rest @ 95#
= 9:23
Mod WOD – @ 75# for OH lunges, Rx’d everything else
= 7 rounds
5 Rounds:
20 DU’s & 5 Shoulder Press @ 75#
“Nancy” as Rx’d:
13:04
Jenks Mile
11:31
w/65# presses
WOD w/bar dips
4 rounds + 10 box jumps
Jenks mile w/5 shoulder press
10:46
WOD rx’d
7 rds+ 7 lunges
Jenks Mile = 10:39 way off PR
5 Shoulder Press during rest min @ 85#
WOD as Rx’d
8 rounds
Jenks Mile = 10:06
5 Shoulder Press during rest min @ 135#
WOD as Rx’d
7 rounds
Jenks mile row w 5 shoulder press at 65
Wod: 5 rounds 2 dips
Jenks mile w/ 5 SP @ 135 during rest
11:25
wod
8 rds
Jenks Mile w/ 95# SP (should’ve gone heavier) – 9:37
WOD scaled to 65# OHWL – 8 rounds 2 dips
CFJ Mile = 9:14
5 Strict Shoulder Press b/t Rounds = #155
WOD as Rx’d = 10 rds + 3 Lunge Steps
CFJ mile with 5 95# press
10:20
WOD
5 rounds
Used bar dips
5 rds + 8 dips + 2 box jumps.
Las Vegas Rock n’ Roll Half Marathon
1:47
Jenks Mile w/ 10 Shoulder Press during 1 minute rest period:
9:06 w/ 85#
Wod as rx’d:
6 + 5 OH walking lunge steps
Nice job Greg. Now hit that buffet.
*scaled to 75#
Thank you Dan
Jenks Mile: 9:53 w/ 95#
WOD with bar dips – 4 +10 lunges