Dam Jam riding team
The 0630 class is canceled Tuesday. Sorry for any inconvenience. All other classes are normal.
Conditioning:
Pick a Board WOD
Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.
Mobility:
Hip Capsule Stretch – 1:30/side
T-Spine Smash – 2:00
Quad Smash – 1:30/side
Overhead Distraction – 1:30/side
Post WOD, result, and experiences to comments
D.
Kirsten and I did battle buddy. 35:00 and some change. Didn’t keep a rep count. She had a few mods in there but we didn’t get injured so chalking the Wod up as a success.
T.
Lola. 14:37. Rx.
Workd DL form up to 90%.
D. Back squats with Mr Muff. 3 rds 4 x 225. 3 rds 4 x 245.
Wrong name for partner Wod. Double trouble.
JT board wod 10:05 and on the board right behind Ape!
235# back squat tied PR
Great job 1st time cracking the board and hitting the second spot.
CWOD: “GRACE”
2:43 Rx
Did 31 reps. Shouldn’t have miscounted.
SWOD: Squats with D Muff
Back Squat: 3×4 @ 245# / 3×4 @ 265#
Diane
5:30rx PR
Then worked on Hang Snatch, back extensions, and jerk behind the head.
toast!
Psycho: 15:18 Rx
SWOD: front squats with mr diablo 10 @ 135 / 9 @ 175 / 8 @ 215 / 7 @ 245 / 3 @ 255
CWOD:
Baseline: 4:35 Rx
Redeemed myself after not even finishing this WOD (even with banded PLUs) 9 months ago. Conditioning, strength and mental toughness are all in a new place.
SWOD:
1 RepMax Snatch @ 165 lbs (20 lbs PR)
“JT”
8:18 Rx
PR by 6:14!
Congrats to all the PR’s today!!!!
Lunchtime intervals: 1 mile warmup, 4x800m with 2:30 recovery (3:43/3:47/3:41/3:41), cooldown. Total of 4.3 miles.
Tonight:
John
39:59 Rx
That was terrible. My hands are so raw, but nothing compared to Bradley’s!
Grace: 4:07rx
Diane 8:14 Rx
Not in the PR club today 🙁