24 thoughts on “December 3, 2016”

  1. Bench: 2rds + 8 reps @ 165#, 2 reps + 2 rds @ 135#
    Chin-ups: 3 rds of 5 strict
    Arrow pull-ups: 2 rds of 4 total (2 each arm)

    Wod w/ 45# kbs & 400m row
    11:46

    Hollow rocks

    Man that was tough for me today!

  2. EMOM x 10 min
    Even- 10 bench press @ 95#
    Odd- 6 strict chin-ups

    WOD as rx’d w/400 m row (everything unbroken)
    8:54

    Core Development

  3. 10 bench @85# x5
    5 strict chin-ups
    WOD as Rx’d:
    9:12
    The last run felt pathetic.

    Great job, 9:00am! Fun to spend the morning with you lovely people!!

  4. Row 1 minute max calories x 3 (rest 3 min. btw rounds)

    Rd 1 – 34 cal @ damp 10
    Rd 2 – 31 cal @ damp 5
    Rd 3 – 29 cal @ damp 1

    Rest 3 min.

    14 cal row for time – 0:24 sec.

    7min AMRAP:
    -7 Sumo Deadlifts (245#)
    -7 Box Jumps (24″) Games Standard
    -14 Russian KBS (70#)
    -14cal Row

    3 rounds

    Rest 2min

    “FINISHER”
    -1min max Russian KBS w/WOD w = 31

    Rest 5 min.

    Row 10000m

    42:40

  5. EMOM
    Even:10 w/65#, 8 with 60#, 7 with 60#, 10 w/55#, 8 with 55#
    Odd: jumping pull ups

    (thanks for being my partner Judy! It was fun–and I hope I don’t post anything
    this time that will make Sydney and Meredith crack up–you know what I am talking
    about girls!!!!!)

    WOD w/25# KB, jumping pull ups

    13:59

  6. Great picture, Ryan!!

    EMOM for 10:
    10 DB bench w/ 25’s
    5 strict chin-ups

    MOD WOD w/ 12 ring rows, 21 walking lunges w/ 50# SB & 400m run
    11:40

    Great job, 10am!

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