March 24, 2016

Thursday 160324

4min AMRAP

500m Row

10 WallBalls 20/14lbs 10/9′ 55+ 20/10 9′

Max Reps SDHP 75/55 or 95/65

Rest 3min

4min AMRAP

500m Row

10 SDHP 75/55 or 95/65

Max Reps WallBalls 20/14lbs 10/9′ 55+ 20/10 9′

Rest 3min

4min AMRAP

10 SDHP 75/55 or 95/65

10 WallBalls 20/14lbs 10/9′ 55+ 20/10 9′

Max Distance Row (pull on handle all the way to buzzer, hands off distance where it coasts to)

Post results for each AMRAP to responses.
DSC_0299

CrossFit Jenk’s Ladies! Don’t forget to RSVP as soon as possible if you plan to help us celebrate these two beauties!

” We would love for you to join us on Saturday, April 16th to celebrate the upcoming weddings of Calli Cooper and Melissa Little! If you did not receive an evite and would like to join in on the fun, please contact hosts; Cindi Carter or Allie Hodges (918-645-7154) for more information. We hope to see all of you there!”

23 thoughts on “March 24, 2016”

  1. Strength: Choose back squat (other option was front squat
    5@225; 3@275; 2@ 315; 1@335; 1@355; 1@355
    *
    WODs as rx’d – used 95# for SDHP
    WOD #1: 33 SDHP
    WOD #2: 30 wall balls
    WOD #3: 819 meters

  2. Front squats:5@105, 3@125, 2@135, 1@155, 1@165, 1@175 PR
    WOD Rx:
    1st round: 21 sdhp
    2nd round: 18 wall balls
    3rd round: 648 m

  3. Wod at home
    Strength 4 set of 5 front squats & back at 85#
    Wod with 2 min rest due to lack of time
    SDHP 65# 20
    Wall ball 20
    Row 632

  4. Front Squats
    Last single 90# Thanks for letting me lift with you Maureen!

    WOD w/55# SDPH, 10# ball to 9′ target

    SDHP: 16
    WB: 10
    ROW: 538

    Great class DB!!!

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