Thursday, August 15, 2019

Deadline to order a new black camo shirt or tank is this Friday! Click HERE to order yours today!

Team WOD:
For Time:

-Run 600m (P1)
-Row 600m/1.5k A-Bike (P2) 
-60 Hng Snatch 95/65 RX+115/75 MRX 75/55 
-Run 400m (P2) 
-Row 400m/1k A-Bike (P1) 
-60 Back Squats
-Run 200m (P1) 
-Row 200m/0.5k A-Bike (P2) 
-60 Barbell Push-Ups RX+ HSPU

**One Athlete must be in the Plank Position, while other athlete completes reps. Can’t start
until in plank. Athletes can share reps/split up as they wish.

24 thoughts on “Thursday, August 15, 2019”

  1. Bench: 6 @ 135, 4 @ 135, 2 @ 155, 1 @ 165 (spotted rep)

    Team WOD: ~50/50, emphasis on run, WRX.

    last 24:
    2030: 1 burger, 1/2 cup broccoli, 1/2 cup quinoa; 2 shot vodkas; H20
    1500: 1 chicken breast, 1 cup veggies, 1 avocado, 3 tortillas; 1 bell pepper w/ 4 oz cream cheese,
    2 Babybel cheese; 2 shots Pedialyte; H20
    0730: 2 eggs, 1 bread, 1/2 avocado; 2 Babybel cheese; 1 shake (1/2 cup milk, 1/4 cup half and half, 1 banana, 2 scoops protein); H20

    Sleep: 8.5 hours

  2. Iron Hero CF (Omaha NE)
    Skills and drills:
    KBS (American and Russian)
    Planks
    Burpees
    Tabata Russian Swings
    WOD:
    For time (6:30 cap)
    21-15-9
    KBS (55#)
    Double Push-up Burpees
    5:55

  3. Strict press to 90lbs…can’t bench with my shoulder right now

    WOD with Monica-MRX except HSPU with 2 ab mats instead of push ups (less shoulder pain)-
    17:43

  4. Bench Press
    6@165
    4@185
    2@205
    5@165
    3@185
    2@205
    *150m run after each round

    WOD with Mike
    As MRx
    Time: 19:33

  5. Samantha Kuplicki

    Bench Press used 165 as max, PR is 195 from eons ago
    6@115
    4@135
    2@140
    5@115
    3@140
    1@150

    Wod with kiddo, modifications

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