Saturday 151205
Open 11.2
15min AMRAP:
9 Deadlifts 155/100lbs 55+145/90
12 Hand Release Push-ups
15 Box Jumps 24/20″ 55+20/20″ Step ups Ok for 55+
Post rounds and reps to responses.
Compare to March 31, 2011.
There will be NO Yoga class offered today.
DL stayed at 305
wod
6 rds
Strength up to 2@185#
You rocked Maureen!
Wod rx
7 rds +9dl +12hrpu +4bj
16 mile run
Wod rxd 8 rounds + 7 hrpu
Thanks for the company on the last miles Jamie and Dee! 🙂
Deadlift up to 175 x 1
Wod with 105 (by accident over 5 #)
Step ups always! 6 rounds , 1 deadlift
DL up to 1 @ 245#
WOD Rx’d
8 rounds + 12 HRPU
Warm up: 1100 meter row
Deadlifts up to 275# x 3
WOD 155#DL and 24″ Step ups
5 rounds + 9 DL + 5 HRPU
Core Development:
200 m walk with 35# OH
L – sit parallels ( 30 sec I suck at this!!!)
1 1/2 min High Plank x 2
25 anchored sit ups x 2
11.2 RXD
5 rnds 5 HRPU
Core development
Deadlift up to 565#
WOD RX
7+ 12 push up
Unbelievable DL Max!
WOD Rx = 9rds 8 HRPU
All core stuff
Congratulations to Loren and Tyler!
WOD as Rx’d
10 Rounds + 1 DL
Had to do a few extra Box jumps due to falling off, not extending knees..
Congratulations Bixby Spartans!!! Proud of you guys!
Ran instead of DLs
WOD rxd
8 rds + 12 HRPU
Pre-workout: 1.5hrs of insanely intense pick-up basketball
Strength:
10 @ 235#
6 @ 285#
5 @ 285#
3 @ 285#
called it macaroni after that, twas hurting the hands
WOD: w/ 135# & 24″ box
5 rds event
1 rd of core/shoulder goodness
took it easy today 🙂
Congrats, Loren and Tyler!
Deadlift up to 355#
WOD RX
9 + 5 DL
Deadlift up to 165#
WOD w95#DL (should have been only 90# for 60+) and 20 box jumps (step up)
5 rounds + 9 DL, 12 Hand release PU, 9 BJ
(in 2011 was only 5 BJ’s short of 8 rds w/90# DL)
Congratulations Loren and Tyler!!!
Congrats Spartans and Trojans
Garage wod
10 min air assault bike, Max cals = 138 pr
5 min of emotm 18 wall balls, completed
5 min air assault bike, Max cals= 63
About 2 mins between each
7 rounds:
200m run
10 alternating DB snatches (45#)
10 goblet squats (55# KB)
5 burpees
17:18
No strength today.
WOD rx’d: 9 + 3 box jumps
Thanks Sarah!
DL up to 190
WOD rx’d 7 rounds + 5 HRPU
Dana thought I was ahead of her so maybe 8 ends, plus I thought I was only 1 round behind Royce Carter not 2