Friday 131213
For time:
100 Double unders
30 Wall ball shots (Men 20 lb ball, Women 14 lb ball)
30 Power cleans (Men 95 lbs, Women 65 lbs)
30 Box jumps (Men 24” box, Women 20” box)
30 Burpees
30 Kettlebell swings (Men 55 lbs, Women 35 lbs)
30 Back squats (Men 95 lbs, Women 65 lbs)
1000 Meter row
Post time to responses.
We will not have child care this Saturday the 14th. We apologize for the inconvenience.
Hang Squat Snatch Strength up to 135#
WOD only did 50 DU starting to be able to string together up to 9 woowoo
22:18 total gaser today
Hang Squat Snatch Strength up to 135# failed at 155# four times
WOD only did 75
18:31
Strength up to 115#
WOD w/50 DU and 50 singles
22:18
Strength – Power Clean up to 205# (failed at 225# three times)
WOD as rx’d – 21:35
Hang Squat Snatch – up to 145#(pr)
WOD Rx’d
20:04
(tough WOD)
WOD as Rx’d = 18:15
Hang squat snatch: Worked form @ 95#
WOD
As Rx’d
Time: 17:57
Fun workout up until the row at the end…That was totally miserable
Hang Squat Snatch – up to 100#
WOD Rx’d
21:18
Super tough after my long long break! Almost lost my breakfast a few times (TMI??)😉
Hang Squat Snatch – up to 135#
WOD
As Rx’d
15:22
Hang Squat Snatch up to 125#
WOD as Rx’d
24:09
1000 m row
30 sit-ups
30 p press 95#
500 m row
30 su
30 pp
250 m row
30 su
30 pp
14:48
All p press unbroken
Boot camp w/Lisa and Stephanie
Warm up
1 rd
20 Alternating Forward Lunges
20 Squats
10 Burpees
1 minute Jump Rope
20 Alternating Forward Lunges
20 Jumping Jacks
10 Burpees
1 minute Wall-Sit
Warm up 2
2 RDS:
20 Skaters
20 Butt-Kicks
20 Squat Front Kicks (alternating legs)
20 Butt-Kicks
20 Shuffle Touches (50′ ea)
20 Butt-Kicks
WOD 1 w/dumbbells
2 rds
10 step up on box with lateral raise
10 step up on box w/bicep curl
10 step up on box w/shoulder press
3 manmakers
10 reverse lunge and curl
10 single leg dumbbell straight leg deadlift (5 ea leg)
20 DB Single arm snatch (10 ea arm)
Final skills:
20 Plate pinch curl (10 ea arm)
10 Hip raise w/8 sec. hold
10 McGill curl ups w/8 sec hold ( 5 of ea leg)
Great job girls…had to turn the fan on they were working so hard!
NEXT BOOT CAMP MONDAY DEC 16–BE THERE~~
Love the picture Jessica!!
Hang squat snatch
3@75
3@85
2@95
2@105
1@115
1@125
1@135
WOD rx’d 29:45
WOD: 25:25