For time:
1000 Meter row
800 Meter run
500 Meter row
400 Meter run
250 Meter row
200 Meter run
Compare to August 21, 2012.
This Saturday, November 11th we will be participating in the Veteran Hero WOD CHAD1000X which is a fundraiser that supports Veteran Mental Health Initiatives. If you would like to register and support click here. The gym will be open from 8am-12pm. Come in anytime during those hours to take on this Hero WOD. The 8am and 9am classes will be canceled.
Strength
45-50-55-60-65
5 strict pull-ups each round
WOD Rx’d
14:03
Wod RX: 13:16
Strength
40X1
50X4
All strict pull ups
E3MOM
5 Sets of:
3 DB Strict Press + 3 DB Push Press + 3 DB Split Jerk + 5 Weighted Pull-ups
All 5 sets with 50# DB’s with 50# DB between feet for weighted pull-ups
WOD
As Rx’d
Time: 13:35
Strength 40 x 5
Strict pull-ups
WOD Rd: 13:15
Strength 35# & 40# DB (focused on control of the split jerk instead of going up in weight)
5 strict wide grip pull ups
WOD RX
14:49 (tried to catch David, but he wasn’t having it)
E3MOM
5 Sets of:
3 DB Strict Press + 3 DB Push Press + 3 DB Split Jerk
50-50-50-70-70
3 Rounds of weight Strict Pull ups /50lb DB
2 Rounds unweighted
Wod RX’d
14:21
Are u interested in being our driver tonight? We need someone to drive us to dinner in midtown and maybe a bar using our sprinter van. 40 bucks an hour. Let me know if anyone is interested or know someone. Easy money . 918-830-4150
Strength – all sets with 50# DB, 50# DB weighted pull ups 5×5
WOD 14:26
Strength
20/30/40/45/45
Wod Rx
14:28 – great job Josh!!!
Strength
Db complex up to 50
5 strict pull-ups + 3 kip
Wod mod
Row and bike
13:15
(compare to 2012 13:45 back in my running days)
Strength: 20-35-40-45-50
WOD:
As RX’d
14:25
E3MOM
5 Sets of:
3 DB Strict Press + 3 DB Push Press + 3 DB Split Jerk + 5 strict Pull-ups
40-50-50-60 No strict press with 60
WOD
As Rx’d
Time: 12:34
E3MOM
5 Sets of:
3 DB Strict Press + 3 DB Push Press + 3 DB Split Jerk
30, 35, 35, 40, 45
4 Rounds of weight Strict Pull ups w/ 35# KB
1 Round w/ 53# KB
Wod RX’d
16:15
Strength w/ G
30-30-35-35-40
5 strict pull-ups each round
WOD Rx’d
14:15
Some cheetahs in 12 class today- great job!
E3MOM for 5 rounds
3 DB strict press + 3 PP + 3 split jerk
50-50-55-60-60
5 strict weighted pull-ups 40# DB each rd.
WOD Rx’d
13:11
E3MOM
5 Sets of:
3 DB Strict Press + 3 DB Push Press + 3 DB Split
20-25-35-35-35
Weighted Pull-ups Kettlebell
5@20#
5@25#
4@35#
1@45#
1@53#
WOD
As Rx’d
Time: 15:46
Amazing noon crew!
Strength complex
30 x 1 then rest all 35’s
5 strict pull-ups + 15 ghds
Wod rx
13:20
My blondesdottir 🙂
E3MOM
5 Sets of:
3 DB Strict Press + 3 DB Push Press + 3 DB Split Jerk + 2 RMU’s (3 the first set)
All 5 sets with 50# DB’s
WOD
As Rx’d
Time: 12:46
Overall row pace=148.8
Strength
45,50,55,60
WOD RX
12:57
Strength:
40 x 1
50 x 4
Ring rows
Wod RX: 14:14
WOD as Rx’d
14:26