Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 830 and 1200 only. There will be a signup sheet for Friday. Back to normal on Saturday.
Conditioning 1:
Partner up, then perform as many rounds and reps as possible in 7 minutes of:
3 Strict Pull-ups
6 Push-ups
9 GHD Sit-ups
12 Wall-Ball Shots (20/14) @ (11/10′)
15/12 Calories Biked
For Score
*Alternate Exercises
Strength:
Shoulder Press
1-rep max
Compare to Friday, 26 May 2017
Conditioning 2:
30 Speed Skips
10 Toes-2-Bar
3 rounds for time
Flexibility/Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:00/side
Quad Smash – 1:00/side
Overhead Distraction w/External Bias – 1:00/side
Glute Smash – 1:00/side
Post score, max load, time, and experiences to comments
133Rx with Mama
63#, 9# decrease. Bummer.
2:25Rx
SP 73#. Down 4#
C1 – What Sarah said..
SP 68# – 1pound decrease
Failed at 71 (103%)
C2 – 2:06 RX
Cwod1: 140 partnered with Becca. Mods strict plu with purple band, T2B for GHDs on first round since machines were all being used
SWOD: 91#, 3# PR
^^what Ally said –
SWOD: 76#, 2# PR. Attempted 78# and failed twice haha. Must. Work. Shoulders.
D.
Cwod with MRod. Very fast.
Swod. 183 2# drop. Poor mental day. Next time don’t think about your PR lift until your actually there.
CWOD1 w/ Jana: 188 Rx
SWOD: 162 lbs (7 lbs PR!)
CWOD2: 1:52 Rx
CWOD 1 148 RXish as I cannot hit the 11ft mark with a 20# ball with any consistency but I did get atleast the 10ft.
SWOD 180# for a 12# pr
Did not do CWOD 2 to work on muscle ups and finally hit a muscle up tonite!
BOOM on both fronts. Congrats Daniel.
Thanks everyone! I was in shock with the muscle up! Didn’t think I’d ever get one!
Congrats daniel that’s awesome!!!!
CWOD 1: 170 Rx with Speedy
SWOD: 175# (5# drop)
CWOD 2: 1:54 Rx
Awesome work tonight Daniel! Congrats on the PR and MU!
CWOD1: What Grant said
SWOD: 83# – drop5#
CWOD2: ✅started late not positive my time.
Partnered w Jeff 108 reps
100# SP stayed the same
CWOD1: Partnered with Norka- 109 reps. My Mods: banded PLU, knee PU, GHDs to horizontal.
SWOD: 95# Shoulder press- 5# PR at 38.5 weeks pregnant! Super excited about that.
Didn’t do CWOD 2- can’t jump rope still.
Was awesome seeing Daniel get a big PR AND his first muscle up! Way to go!