Due to the winter weather, there will only be one class offered this afternoon at 4:30pm. The 5:30pm class is canceled. All Saturday classes will be held as of now. If there are any changes they will be posted on the website tomorrow before class.
DG
Complete as many rounds as possible in 10 minutes of:
8 Toes-to-bars
8 Dumbbell thrusters 35/25# DB’s
12 Dumbbell walking lunges
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.
Compare to November 17, 2021.
EMOM 5 thrusters at ascending load q 5mins
65-80-95-105 (last 5 did 110 for fun)
“DG”
8 + 17 (1 lunge) pr
2021: rx 8 + 11
Strength- 55, 65, 75, 95
WOD – knee raises, 20lb thrusters, non weighted lunges.
5 rounds
65-80-95-105
RX 7+3 T2B
Wod. Rx’d
4rnds + 12
Activator
95#-115#-135#-155#(5,3,3,3,5)
WOD: 4+20(4 lunges)
40# DBs
Chris, Breck, KO go with 40#
See y’all next month
Negative on the 40!
Strength push press at 45# throughout
WOD
Knee raises, 15# db push press & lunges
6 rds
Strength thrusters 55/65/80/85
*85 were sets of 3 all others sets of 5
WOD 5+17
8 TTB
8 thrusters 25# DBs
12 walking lunges (no weight)
Strength- 55,75,95,115
WOD – 5+11- GHDs, 30# DBS
Thrusters
65-85-105-125
Wod Rx
4 Rounds
Strength
EMOM for 5 minutes
5 Thrusters@95#
EMOM for 5 minutes
5 Thrusters@115#
EMOM for 5 minutes
5 Thrusters@135#
EMOM for 5 minutes
5 Thrusters@155#
“DG”
As Rx’d
Unbroken
Rounds=7+10 DB walking lunge steps
EMOM 5 thrusters at ascending load every 5mins
65-80-95-105
^^this was actually super fun
“DG” rx
7 + 24 (8 lunges)
^^This was NOT super fun
DG was not Rx
I subbed GHD for TTB
Strength
EMOM for 5 minutes
5 Thrusters@95#
EMOM for 5 minutes
5 Thrusters@95#
EMOM for 5 minutes
5 Thrusters@115#
EMOM for 5 minutes
5 Thrusters@135#
“DG”
As Rx’d
Rounds=6+13 (5 thrusters)
2021:
6+14
Strength
Completed option:
95, 115, 135, 155
Wod RX
5 rds + 8 Lunges.
Strength: R arm DB thrusters
(15 days post elbow procedure)
5×5@20-40-50-50
WOD AMRAP
8 V-ups
8 R arm thrusters (50# DB)
12 walking R arm DB lunges (50# DB)
6 + 7
CORBIN
Strength: Barbell Thrusters
5×5@35-45-45-45
(Last 5×5 front squats)
WOD w/ T2B & 25# DB
5 + 25
Thrusters: 65-75-85-95
WOD: As RX’d
4 + 8 T2B