Thursday 150611
1min AMRAP of Double Unders (singles)
Rest 1 min
6 min AMRAP of:
6 Pull-ups
6 Over Bar/Lateral Burpees
6 Front Squats 115/80 RX+ 145/100 55+ 95/65 (from floor)
Rest 1 min
1min AMRAP of Double Unders
2 Scores = total Double unders and total from AMRAP
Post scores to resposnes.
Saturday’s 2nd Annual Float Trip Details: We’ll be meeting at 7:15am sharp at Reasor’s Grocery in Jenks. We will be floating through War Eagle and the cost is $28 per person NOT including camping. ALL are welcome (adults only) to join us on the River!
For any questions or information on camping out contact Ben @ 918-688-8291.
F.S
170# (PR)
WOD w/ 80
4 rds + 2 Bar Burpees
Total DU’s 113
Nice PR Shannon!!
Front squat 160# PR
WOD 80# Subbed ring rows for pull ups. My hands are still shredded.
3 round + 3 front squats
Single unders with a few doubels thrown in. I kept missing so I switched to singles.
115+117= 232 total reps
Front Squat 170# PR!
WOD w/65#, and single jumps
rd 1 = 82 jumps
amrap = 3 rds + 4 pull ups
rd 2 = 90 jumps
Great job to the 5am ladies on all the front squat PR’s today! 🙂
One day I’m gonna get tough and come workout with the 5am ladies!! You all are awesome! Great job on all the Front Squat PR’s! 🙂
Front Squat=275#
WOD w/115#
Round 1 of Double Unders = 48 Double Unders
AMRAP = 4 rds + 4 over the bar lateral burpees
Round 2 of Double Unders 2 = 37 Double Unders
Front Squat – 225#
WOD rx’d
23 DU
6 rounds + 1 pull up
15 DU
WOD w 65#
4 rounds + 1 pu
26 DU
26 DU
front squat
1@235(pr)
WOD as rx’d+
104 DU
4 rounds + 1 front squat
87 DU
front squat
1@250#(pr) then 255#(pr)
WOD Rx’d+
100 DU
4 rounds + 6 pull ups
80 DU
Good job Mitchell and Connor!
Happy Birthday Mitchell, welcome to “manhood”!
Awe Mitchell is all growns up!
Spy
Entourage
Mad Max: Fury Road
^^^^
Those are three movies out at theaters that you can now see without your parents. Welcome to adulthood buddy!
Look, it’s the Rowing King! Go Royce Go!
Front squats up to 195# (205# fx2)
WOD rx
44 doubles
4 rounds
39 doubles
Strength: 1@305(50#pr) felt like I could’ve done more. Ran out of time.
Wod Rx+: 115dubs/5rounds+1pullup/67dubs
Strength: 180pr
Wod w 80#
20 du with singles in between
4rds + 2 front squats
18 du with singles in between
Front Squat
315# (pr)
60 DU
WOD with 145 and did HSPU instead of pull-ups (6 in rd 1 then down to 3)
3 + 1 HSPU
46 DU
Back Squats – up to 165#(pr) and 170#(pr)
45 Dubs
Wod rx’d – 4 + 2 lateral burpees
35 dubs
Dubs today were 🙁
Correction – Front Squats
FS- 155# pr, 165# F
Wod w/ 85#
56 DU
5 + 4 lat burpees
56 DU
FS 150# (PR)
WOD with 85#
23 DU with singles in between
6 + 5 lat burpees
13 DU with singles between
Royce Cater – Rowing Machine!!!!
Front Squat
315#
WOD
DU’s= 110/112 Total=222
WOD
Rx+
Everything unbroken
Rounds=6
Score=108
Front Squat
375# (5#PR)
WOD RX+
90 SU
4 rounds
70 SU
Strength up to 135#, 140#(f)
Wod w/55#
46 Dubs
3 rds +6PU +6 BBB
39 Dubs
50 GHD’s
1 min high plank
50 Military sit-ups
1 min low plank
Strength
front squat 285# PR
Wod 115#
62 DU
5 rounds
42 DU
Front Squat
145#, 155# (f), 150# (f)
WOD as Rx’d
28 DU
3 rds + 5 front squats
31 DU
Front Squat
185#
WOD rx+ ( w/CTB)
105 dubs
5rds+ 3 burpees
101 dubs
FS max in 15 min
200#
WOD w/ 100# FS and burpees stepping over bar
60 DU
1 rd +2 FS
52 DU
112 DU
Another day in the books for the sea cow!
Strength to 145 (150 is PR)
Wod w 20 1 leg doubles (tough)
3 rounds plus 3 pull-ups. W 75
Then 94 right leg singles (pr)
Go go Royce! And with a Vest!
WOD Rx 115#
75 DU
5 rds 1 pull-up
65 DU
Thanks Laura, Michelle and Karin!
FS
1@295-315f (305 is pr)
wod+
74
4 rds + 1 PLU
40
Strength
Front Squat 225# PR
WOD with 95#, and substituted Pull ups for Ring Rows
100 singles
3 rds + 1 FS
87 singles
1 1/2 min Low Plank
25 Sit-ups
1 1/2 min Low Plank
25 Sit-ups
Strength up to 165#(f)current pr 165#
WOD@85#
200 singles
3RDS+6Pullups+5burpees
200 single unders
Strength – Front Squat 1RM
Up to 265# (sadly, 40# PR)
Wod Rx w/ strict pull ups
51 DU
4rds + 1burpee
38 DU
FS – 250# (PR)
WOD
As Rx’d:
120 Double unders
5 rds 1 pull-up
105 Double unders
Thanks Shawn, Happy Birthday Mitchell
Dubs 213 (111 & 102)
Amrap 5 + 12
93 double unders
4 rounds + 1 lateral burpee @ 115lbs
75 double unders