Monday 131202
3 Rounds for time of:
75 Sit-ups
50 Push-ups
25 Dumbbell alternating one arm snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
Post time to responses.
Beginning this month, Boot camp will be on Monday’s and Wednesday’s at 5:30pm.
Monday 131202
3 Rounds for time of:
75 Sit-ups
50 Push-ups
25 Dumbbell alternating one arm snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)
Post time to responses.
Beginning this month, Boot camp will be on Monday’s and Wednesday’s at 5:30pm.
I will be firing up the smoker this weekend cooking up all your favorite protein! Text or email me your order by Thursday 12/5/13 to secure your share of the goods. I will deliver orders to the gym on Monday December 9th.
Beef Brisket $11.00/lb
Pulled Pork $9.00/lb
Pork Ribs $10.00/package (approx 1.5 lbs)
Chicken Legs $7.00/package (6 legs)
Smoked bologna $6.00/package
Sauce $7.00 (Hot or Mild)
Eric Summers
Big E’s Pit BBQ
Text/Call 918-527-4286
BigEsPitBBQ@yahoo
‘2007’ modified
1200m run + 5rds of 25PUs and 7PP @ 115lbs
17:32
Warm-up – 30 strict PU + 50 dips w/MU
Strength – Squat Clean + 3 Thursters (10mins of EMOM @145#)
WOD – 2rds + 20PUs w/ 50#db
Earlier post was Sunday’s WOD
1 squat clean + 2 thrusters @ 135#
WOD as rx’d= through 50 sit ups of 3rd round
10 x 1 Squat clean+3 thrusters @ 95#
2 rds
50 unanchored SU
25 PU
25 30# alternating 1 arm DB snatches
19:36
1 squat clean + 3 thrusters @ 135#
WOD as rx’d= through 8 alternating DB snatch
3 rounds
10 rds 1 squat clean + 3 thrusters @ 65#
WOD = 2 rds + 16 sit/ups in 20 min time cap
(used 30# for snatches, but only used left arm)
1 squat clean + 3 thrusters @115
Wod as rx’d thru 21 reps of DB snatches
EMOTM for 10 min
1 squat clean + 3 thrusters @ 155#
WOD – DNF, 2 rds + 75 sit ups
EMOTM for 10 min
1 squat clean + 3 thrusters @ 65#
WOD – DNF, 2rds + 14 situps @30# DB
EMOM for 10 SQ+3 thrusters at 135#
WOD with 35# DB
2 rounds + 10 situps
Ran 1 mile instead of strength
WOD as Rx’d = 19:53….barely under 20 minute time cap!
EMOM SQC/thruster
7rds @ 145#
Went up to 185# and could only get the Squat cleans
WOD Rx’d thru 40 push ups last round
Skipped last 10 and got thru 17 DB snatch
Tough WOD.
EMOM SQC/thrusters
#115
2 rounds of WOD +
10 SU
10 PU
5 DB snatch
Used 35# DB too light
EMOTM for 10 min
1 squat clean + 3 thrusters @ 155#
WOD – DNF, 2 rds + 17 push-ups
Thru 3 rounds**
Rx’d WOD 17:59
Squat clean + 3 thrusters w/105#
WOD rx’d: 2 rounds + 1 snatch
Good hour 🙂
Squat cleans/thrusters x 10 at 75
Wod w 25
Made into 3rd round w 6 push ups
Wod as rx’d – 2 rds + 42 situps
Squat clean thruster strength @95#
WOD rx’d
17:36
Strength:
EMOM 10 mins: 1 squat clean + 3 thrusters @ 155#
WOD as Rx’d w/ unanchored sit-ups:
Time: 17:46
That’s solid Lucas
Warm Up “Rowling” – 20
Snatch Balance
3@115,3@135,3@155,3@1753@185(f)
Deadlift
5@185,5@225,5@275,5@300,5@315(5RM PR)
Strength: 1 squat clean + 3 thrusters @ 145#
WOD RX’d.
2 rnds + 18 push ups
Thanks Dan, I appreciate it.
5k-26:06
Squat clean + 3 thrusters w/100#
WOD rx’d: 2 rounds + 40 push-ups
EMOM 3BS@275
wod
2 rds + 26 PU
Squat Clean & 3 Thruster EMOM for 10 min @105
WOD as Rx’d
2 Rounds + 15 Push-ups
Glad to be back after the mini-vacay!
Sandbagged strength
2rds + 45 sit-ups
EMOM squat clean x1/thruster x3 @ 85#
WOD rx’d 2 rounds + 2 PUs
Warm-up (10 minutes)
Even minutes: 10 Chest to bar pull-ups
Odd minutes: 10 Ring dips (muscle up into the dips every set)
Completed as rx’d (unbroken)
Stength
EMOM for 10 minutes:
1 Squat clean + 3 Thrusters
Completed with 205 lbs
WOD (20 minute time limit)
Made it 20 push-ups into the 3rd round
EMOM for 10 minutes – 1 Squat Clean + 3 Thrusters @ 135 completed
WOD as rx’d
2 rounds plus 11 sit-ups
Squat clean + 3 thrusters @ 115# AKA sandbagging
WOD as RX’d = 2 rounds + 25 situps
10 rds 1 squat clean + 3 thrusters @ 55#
(scaled to 30 push ups per round and used 20# DB)
WOD = 2 rds + 16 sit ups in 20 min time cap
Boot Camp: Lisa, Kathy, Georgia, Stephanie and Karin
Warm UP:
Pulled 8 skills out of box:
20 Walking Lunges
20 KB Swings
15 Goblet Squats
15 V Ups
50 High Knees
2 rounds down and back flutter kicks
40 Mountain Climbers
Jenks Mile (did this last time on October 24) – 1 minute rest between ea: 400M,200M,400M, 200M, 400M
Lisa: 14:12 (11 secs faster)
Georgia 12:22 (1st time)
Stephanie: 13:25 (did not finish in Oct due to illness)
Kathy: 13:53 (not present on Oct 24)
Karin rowed
WOD 1
3 rds:
Bear Crawl down
5 pushups
Bear Crawl backwards back
5 push ups
20 squats
5 kick ups on wall
Jump up and clap
WOD 2
2 rds:
15 thrusters
20 leg lifts over med ball
10 thrusters
20 leg lifts
5 thrusters
20 leg lifts
Finished with one minute plank hold
3 minutes stretching
Love the boot camp girls!!! they are so enthusiastic! If anyone would like to join us,
come on Wed. at 5:30 pm!
Forgot one of the WODs in boot Camp:
WOD 3
2 rds
Dumbell farmer carry to end of drive way and back twice
After carry, pick one of the following. No two could pick
the same skill:
40 box Jumps
120 jump ropes
30 DB thrusters
20 burpees
50 sit ups
35 KB Swings
2 rounds +15 DB snatche
Stength
EMOM for 10 minutes:
1 Squat clean + 3 Thrusters
Completed with 125 lbs
WOD as Rx’d
2 rounds + 10 push ups
2 rounds + 4 snatches