Oh and great pic Shannon. I think that pic really accentuates your um well…um your triceps! Honestly…I was going to say your butt but I thought that might be inappropriate, so ofcourse I didn’t say it.
Great Job to all CF Jenks Athletes that conducted The CF Jenks Open Showdown! Excellent results.
WOD modified
3 RFT
400m Run
20 KBS 70lbs
15 Burpees
= 12:36
Strength
6 sets
8@135
Wod Rx = 9:57
like Dupler I’m going to take this moment in history and boast that I beat Sydney (even though she went Rx+ I went Rx, I’m 100lbs heavier and we both used 55# KB and same box height and she’s 15). Besides that….a win is a win. I’m just glad we weren’t going head to head or she wouldn’t have let that happen.
Thanks, guys!
5 mile tempo run on hills
Felt horrible after Sunday but the run felt great!
Ready for some speed and agility training, DB! Congrats on yet another certification!
Back Sq
8 @ 145
4 @ 165
2 @ 175
2 @ 175
2 @ 175
8 @ 125
WOD w/ 35# KB and scaled burp BJ’s
14:08
10 elevated push-ups 20″box
30 sec L-sit
20 sit-ups
Back Squats
8-4-2-2-2-8 @ 105-125-145-145-145-105
WOD w/35# KB & burpee box step-ups
17:04
Core development:
200m farmers carry w/ 2×35# KBS
100m plate pinch carry w/ 2×10# plates
accumulated 30 seconds of L-sit
Back Sq
8 @ 245
4 @ 265
1 @ 285
1 @ 285
1 @ 285
6 @ 245
WOD rx+
11:22
Back Sq
8@205
4@225
2@245
2@245
2@225
8@205
WOR rx
11:51
Back Squats
8@145#; 4@165#; 2@175# x3; 8@145#
WOD as Rx’d w/ 45# KB = 12:34
Grip/Core Development
200m farmers carry w/ 45# KBs
10 elevated push-ups
50 anchored sit-ups
Wod as rx’d:
1st round time: 2:55 (smoked Sydney and Stephanie) haha in yalls face!
…..then quit. But the important thing is my first round really!
Great looking push-up Shannon!
Looking good, Shan!!
Back Squat
8@ 115
4@ 135
3×2@ 185
8@ 135
WOD as Rx’d
13:08
Great job, 9:30!!
Back Squat
8@ 160#
4@ 180#
2@ 180#
2@ 190#
2@ 190#
8@ 160#
Wod rx+
10:13
Core and Grip Development
Oh and great pic Shannon. I think that pic really accentuates your um well…um your triceps! Honestly…I was going to say your butt but I thought that might be inappropriate, so ofcourse I didn’t say it.
Great Job to all CF Jenks Athletes that conducted The CF Jenks Open Showdown! Excellent results.
WOD modified
3 RFT
400m Run
20 KBS 70lbs
15 Burpees
= 12:36
Core Development
Back Squat
8@135, 4@165, 2@175, 8@145
Wod Rx’d
11:43
Back squat
185
205
245
315
365
185
Wod rx
11:54
Strength
6 sets
8@135
Wod Rx = 9:57
like Dupler I’m going to take this moment in history and boast that I beat Sydney (even though she went Rx+ I went Rx, I’m 100lbs heavier and we both used 55# KB and same box height and she’s 15). Besides that….a win is a win. I’m just glad we weren’t going head to head or she wouldn’t have let that happen.
WOD rx’d
11:28
No strength
Looking good Shannon– I agree with Dupler!
Did 5 x 10 pull-ups and 30 GHDs instead of strength
WOD with 400m rows, 55# kb and burpee box step ups with 24in box
14:13
Squat
8@245-4@275-2@295-2@295-2@295(f)-10@245
Didn’t have time for a WOD, soccer games tonight.
Strength up to 135#
Wod w/25# KB
12:50
Grip work and a bit more running
Back squat:
8@205
4@235
2@245
2@245
2@245
8@205
WOD as RX: 10:38
Core & grip work
Squat: went light, work issues
225-295
wod with row, 45# KB
15:51
Back squats
Doubles with 255#
—
Wod. Rx’d.
9:56
hey girl heyyyy look at that booty! 😉
ran 3 miles and rowed 2 as warm up and replaced back squats–right hip flexor tweaked from yesterday 🙁 womp
wod with 45#kb & 24″bj
10:42
WOD
Rx+
Time: 10:28
1 hour mtb bike at turkey… In the mud!
Worked to 425 for 2.
Wod rx+
13:23
Back squat:
8@185
4@215
2@235
2@235
2@235
8@185
WOD as RX: 14:48
Core & grip work
BS
8@265
4@295
2@315
2@315
2@315
8@265
wod+ w/ 80#kbs
16:52
Back squats
155,205,225,155
WOD RXD
14:58
BS:
10@135
6@225
2@315
2@385
1@405
8@225
WOD:
RX+
15:30
Back Squat
8 @135
4@155
2@165
2@175
2@175
8@135
WOD with 45# KB & 24″ box
12:47
Great pic Shannon!!
Strength
8@225
4@245
2@275
2@275
2@295
8@225
WOD
55# KB, 30″ box
12:13
Core & Grip Work
Strength
8@235
4@265
2@285
2@305
2@315
8@235
Wod as rx 10:11
Back squat:
8 185
4-205
2-235
2-235
2-235
8-185
Wod rx 10:38
Thanks, guys!
5 mile tempo run on hills
Felt horrible after Sunday but the run felt great!
Ready for some speed and agility training, DB! Congrats on yet another certification!
Wod as Rx’d+ = 12:53
WOD w/ 55# KB & 30″ box
11:37
Core & Grip work
Strength: Back Squats E2:30MOM
8@115
4@135
2@155
2@185
2@185
8@155
WOD: 14:10 w/ 24″ & 45#