Tuesday 121204
21-15-9 rep rounds for time of:
Pull-ups
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Post time to responses.
Tuesday 121204
21-15-9 rep rounds for time of:
Pull-ups
Wall ball shots (Men 20 lb ball, Women 14 lb ball)
Kettlebell swings (Men 55 lbs, Women 35 lbs)
Post time to responses.
5:15
Squat 285
5:11 rxd
5 min rest
3 x 500 m row w 1 min rest between
1:49
1:50:3
1:50:7
Big 5 am class !!
wod rx’d
5:09
Back squat x1 @ 315-365-415
WOD as rxd
= 4:44
Back Squat to 285#
WOD – 5:02 unbroken
Back squat to 245#
WOD as Rx’d
=9:36
Back Squat:
5 x 105
2 x 155, 175, 185
1 x 205
WOD as Rx’d:
4:51 (everything unbroken)
Back Squats…felt horrible today!
5×105
3×125
2×145, 155
1x 175, 185, 200f
Wod as Rxd
6:53
Fun Wod.
Wod, as rx’d = 8:02
Beware of the black Gym ball
Back squat singles @ 255, 285, 305
Wod as rx’d = 6:12
Back squats at 135
Wod 9:13
Back Squats (No maxing out for me.. : ( )
3 sets of 5@ 150
WOD as Rx’d
9:35
Back squats up to 185# (190 f)
WOD
11:10
A handful of pullups were weak, so we’ll call them attempts.
Back Squats
5 @ 135
3 @ 225
2 @ 275
2 @ 295
1 @ 330
1 @ 350
1 @ 375
WOD
As Rx’d
Everything unbroken
Time: 5:49
Back Squats
5 x 135
3 x 225
2 x 275
2 x 295
330 x 1
350 x 1
405F
wod as rxd = 11:36
So glad you’re back, Laura! Great job!!
Back Squats:
1 @ 365, 395, 415
WOD as Rx’d:
8:14
BBQ Update:
I have 5 spots left for Christmas Eve turkeys and 6 spots left for hams. The turkeys and hams will be served straight off the smoker at 11:00am on Christmas Eve morning. If you want to reserve one of the spots please let me know soon. The turkeys are $75 and the hams are $45. If you would like more information please contact me at 918-527-4286.
Also, I am also taking BBQ orders for delivery on Monday 12/10/2012. Please send me your order asap to reserve your share.
— 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
Thanks Michelle, feels good to be back and sweat!
Probably gonna have to scale for awhile.
WOD w/10# WB and 25# KB – 8:23
BS 135#
6:09
BS 265#
WOD 6:21
BS up to 175
Wod as rxd=6:43
Bench Press AMRAP @
185# – 15
155# – 17
135# – 15
95# – 23
Back Squat up to 125# (PR for the old lady!)
WOD w/12# ball and 30# kettlebell and PU;s w/assist from bench
12:54
Back Squat= 1-1-1 #165,175,185(pr)
Wod as rxd for women=7:49
Back squats 265# PR
WOD 8:39
Great job, Linda!!!
BS 1×275-305-315(pr)
wod
7:13
Back Squat:
5 x 135
3 x 185
2 x 225, 275
1 x 305, 335, 355 (alien birth)
WOD as Rx’d:
4:32 (everything unbroken) (small wb target)
Back Squat:
5 @ 135
3 @ 185
2 @ 225, 255
1 @ 275, 305, 315(f)
Wod as rx’d:
5:29
Back Squat: 265
WOD as RX’d: 7:15
Thanks Laura. Glad you are back! We missed you!
BS 335, 355(f)
WOD As Rx’d 4:50
Wod 6:48
Back Squat:
5 x 105
2 x 155, 175, 185
1 x 195, 205
WOD as Rx’d:
6:21 wall balls suck
Strength
5@65
3@85
2@115
2@115
1@135
1@145(F)
1@145(PR BY 10lbs)