Holiday Hours: 24 DEC will be 0530, 0630, 0845 & 1200;
25 DEC Closed; and 26 DEC will be 0900 and 1200
Strength:
Overhead Squat
5 reps @ 65% 1RM
3 reps @ 75%
1+ reps @ 85%
For max reps @ 85%
Conditioning:
“Hammer Time”
15 Chest-2-Bar Pull-ups
25 Push Press (75/53)
35 Sit-ups
45 Double Unders
45 Calories Rowed
35 Front Squats (75/53)
25 Burpees
15 Lateral Bar Jumps*
For Time
Similar to Friday, 18 April 2014
*Jumping over the bar both directions equal 1
Mobility:
Hip Capsule – 1:30/side
Prone Shoulder Flexion – 2:00
Olympic Wall Squat – 2:00
Post load and max reps, time, and experiences to comments
OHS 3@ 83#
Hammer Time
14:02 RX
That was a longggg 14 minutes after the Twelve Days of Christmas!!
Was a fun WOD today…for obvious reasons, lol!!!
SWOD:
Can’t remember the weight (I think it was #125) – 6 reps
CWOD:
14:07 (would like to say RX but there were several of those C2B’s that were just a regular PU).
Loved the outfit Ryan!
I’m looking forward to see what this is about.
SWOD: 3 @ 135# – still have a loooong way to go with these
CWOD: 11:16 Rx – don’t stop next time, Grant
12:54 RX
SWOD:
5 @ 225
CWOD:
Had to redo Fittest in OK III WOD 3 online qualifier due to unclear standards.
Did better than the first time, 311 reps
Thank you Jaime for videoing me.
T.
Swod. 5 @ 75#
CWod. 14:12. Mod lifts to 85# & 95# cleans for comp. prep.
D.
Swod. 8 @ 115#. Better but still long way to go.
CWod. 11:57. Rx.