“Abbate“
For time:
Run 1 mile
21 Clean & Jerk 155/105#
Run 800 meters
21 Clean & Jerk
Run 1 Mile
Compare to July 4, 2023.
Holiday Schedule
Thursday, July 4th: 8am and 9:30am class offered with all other classes canceled.
Friday, July 5th: 8am and 9:30am class offered with all other classes canceled.
Saturday, July 6th: Normal schedule
Strength: 1 C&J EMOM
3×1 @ 135
7×1 @ 155
WOD Rx’d
31:44
(2023 – 29:55)
EMOM for 10 mins: C&J
Mins 1-5: 185#
Mins 4-8: 205#
Mins 9&10: 225#
Abbate Rx’d
27:53
2023:26:09 (pr)
2022: 29:02
2021: 29:06
Strength
Worked up to 225#
Wod RX w/155#
25:39
“Abbate“
24:13
Strength c&j
85/85/95/95/105/105/115/115/125/135
WOD 32:06
Abbate with rowing & 105# c&j
1600m row
21 c&j
800m row
21 c&j
1600m row
7 mile run
C&J
105-115-125-135-135-145-145-145-150
“Abbate”
25:14 (pr)
Messed up and ran past the 800m bc I thought it was a mile oopsie about 200m extra
All singles
Happy 4th, fun packed class!
2023: preggo mod
2022: 27:18 at home
Abbate 125lb C&J 26:50
2023 75lb C&J. Had to stop on last mile and walk. Time was over 40min
Wod * bike(4k-2k-4k) 115#
25:11
Strength 135,155,155,155,155,185,185,185,205,205
Abbate Rx 39:35
So hot I forgot to log this part…
Strength w/Miranda
EMOM c&J
Finished at 185#
“Abbate”
Rx- 28:55
2023- 27:13
2022- 29:29
2021- 31:29
WOD
155# power Snatches
30:27
Clean & Jerk:
55-75-95-105-115-125-130-135-140-140
Abbate 85#
35:54
Clean & jerk
55-65-70-75-80-85-85-85-85-85
WOD modified
For time:
4k bike
21 Clean & Jerk 75#
Bike 2k
21 Clean & Jerk
Bike 4k
Time = 35:15
Strength
Participation star
WOD RX
31:32
Clean and jerk
1@155
2@175
7@205
Wod Rx:
36:47
First mile 9:00
Second mile 10:47
A completed 175, failed 185
RX 27:05
52 years, 152#
Strength 155#
WOD w/ 135#
37:42 (post covid , 7 minutes slower than last year)
EMOM up to 175#
Wod w 135#
36:26
Wod
Abbate
W/ 125
26:11