Saturday 150829
“Metabolic Meltdowns” by DB
5min AMRAP:
Buy-in – 500m ROW
Then
10 Thrusters 95/65lbs RX+ 135/95 55+ 75/55
10 Box Jumps 20” RX+ 24” 55+ 18”
REST 3min
5min AMRAP:
Buy-in – 400m RUN
Then
10 Power Cleans 95/65lbs RX+ 135/95 55+ 75/55
10 Over The Bar Burpees
REST 3min
5min AMRAP:
Buy-in – 400m RUN
Then
10 Thrusters
10 Box Jumps
REST 3min
5min AMRAP:
Buy-in – 500m ROW
Then
10 Power Cleans
10 Over The Bar Burpees
*Athletes Choice on order of the 4 AMRAPs.
Post score of each AMRAP to responses.
Please come help us celebrate Miss Sydney Sullivan, The Fittest Teen on Earth, this afternoon at 3:30pm at Los Cabos on the Jenks Riverwalk. Everyone is welcome! Please try and be there as close to 3:30 as you can so we can make sure are party gets seated in a timely manner. Thank you!
Looking beautiful and strong, birthday girl!!
****PARTY ALERT****
Occasion: Allie’s 30th Birthday
Location: George’s Pub
Date: TODAY
Time: 8:00 to close
Wow! Allie you look awesome! Happy happy BiRtHdAy!
Great pic birthday girl! Lookin Hott!
Row 500
41 PC/burpees
Row 500
40 thrusters/BJ
500 run
35 PC/burpees
500 run
35 thruster/BJ
Happy B Day Allie! Sorry I’m going to miss your party but I have to raise some Korean kids tonight. And yes they are more disciplined than like other kids but by state law I can’t leave them at their current age! They are part of a warrior culture however.
Wod:
500 m row 10 #95 thrusters 10 24 box followed order
2 rounds with 5 thrusters
2 rounds with 2 power cleans
1 round with 2 thrusters
1 round
Sidenote: Sydney beat Breck by 4 points haha. Breck Berry has again been humiliated by a 15 year old. I doubt he has the guts to show his face in this gym again! Good news though…this means classes are going to be run by hot moms again. You’re all welcome!
Happy Birthday Allie!
Wod
Run
40 Thrusters/BJ
Row
33 Cleans/OBB
Run
35 Cleans/OBB
Row
38 Thrusters/BJ
Did Tuesday’s wod at 10, partly because I slacked on the first and partly because I’m a badass!
3rft
7 hspu
14 sdhp #95
7 bar dips
400 m run
11:23
WOD as rx’d+:
117
Thank you, CFJ — ya’ll sure do know how to make a girl feel special! Looking forward to seeing all you lovelies tonight!
Wod Rx (same order as posted)
121 total reps
WOD as RXD
102
Wod RX w/ 95# & 24″ box
Row 500 (1:44)
41 thruster/ box jump
Run 400
35 thrusters/ box jump
Row 500 (1:50)
35 PC/burpees
Run 400
34 PC/burpees
Total: 145
WOD as rx’d+:
124
95# 24″box
Wod rx+
180 reps total
WOD rxd
129 reps total
Wod. RX +
113 reps.
WOD
Rx+
500 row with thrusters & box jumps =2 Rounds + 5 Thrusters
500 row with PC & burpees =2 Rounds + 6 PC
400 run with thrusters & box jumps =2 + 5 Thrusters
400 run with PC & burpees =2
Total score = 176
150 wall ball shots
6:55
Looking good , Allie!!
WOD
Rx:
500 row with thrusters & box jumps =2 Rounds + 3 Thrusters
500 row with PC & burpees =2 Rounds + 3 PC
400 run with thrusters & box jumps =2 + 7 Thrusters
400 run with PC & burpees =2 + 7 PC
Total score = 180
WOD @ Lake:
4 Rounds:
3 Wall Climbs
10 Burpee Box Jumps (24″)
10 Right arm snatch (55# KB)
10 Left arm snatch (35# KB)
20 KB Swings (70#)
400M Run
5 mile run
wod rx’d (in order on board)
1) 1+5 box jumps = 35
2) 2 + 1 power clean = 41
3) 2 + 1 thruster = 41
4) 1 + 8 burpees = 38
total reps 155