Strength WOD:
Shoulder Press (20 minute cap)
Warm-up 8, 6, 4, 2 gradually increasing weight, then
1 reps @ 70% 1RM
1 reps @ 80% 1RM
1 reps @ 90% 1RM
Conditioning WOD:
“Yes”
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Pull-ups
Overhead Squats (95/65)
For Time
Post time to comments
WOD 1:
Ran 4 miles at Turkey mountain with Becky and Robert.
WOD 2 (strength):
1@130
1@150
3@170
WOD 3:
Team WOD 1 for Anarchy in the Ok w/ Becky, Jaime, and Alex.
12 minute AMRAP of:
7 snatches (135/83)
11 toes 2 bar
Max meters rowed
WOD 4 (strength):
1-rep Thruster
235, PR
Congrats to Tracey for PR on Clean and jerk 1-rep! Plus Becky and Jaime for their Thruster 1-rep max!
WOD 1: ditto the ape. Always love turkey. Beautiful trails & great convo starters from Robert. Embrace discomfort. That’s my take-away.
WOD 2: 5 year old soccer. My big guy had an amazing day. 3 goals!!
WOD 3: ditto the ape.
WOD 4: 1 RM thruster: 133. Failed twice at 138 but I will get it next time.