Wednesday
Aug292012
Thursday August 30, 2012
Joey P. entertaining Googs with his "call me maybe" dance moves… no seriously. (okay, I may have baited him into it)
**Announcements**
- Labor Day Schedule: We will be open 8am - 10am only for open gym. There will be a coach there and a workout on the board, but we won't be holding any regular classes that day.
Class WOD
A. clean: 1.1.1 x 5; rest as needed
B. 3 rounds for reps:
- 1:00 box hops (24/20)
- 1:00 ball slams (35/20)
- 1:00 air squats
- 1:00 abmat situps
*rest 4 min bt rounds
*please be aware, that while rebounding off the ground on high rep box hops may be faster, it does carry some risk to the achilles and calves. To mitigate that risk, you can step down on each rep instead.
Daily ROMIK
A. SMR: shoulders
B. 2 min stretch per side on:
- hammies
- pigeon
- wall of death
C. FS position work 1-2 min.
Post results and thoughts to comments.
10 Comments
Reader Comments (10)
A) 75, 85, 95, 100, 105
B) 99, 98, 91
A: 135-145-155-165-175-185(1)
B: 103-102-100
A: 165,175,185,195, 215
B: 133, 152, 150
Push Press 5x3 from yesterday - 155, 165, 175, 195, 205
A: 165, 175, 185, 195, 215
B: 142, 153, 149
A) 115, 125, 135, 145, 145
B) 115/110/108
132/135/125 Rx
A) 75, 85.95.100,105
B) 113, 106, 110
extra credit
front squats up to 125#
dead lift high pull practice @135#
A) 235 did 245 for 2 reps
B) 127/115/138Rx
After fundamentals
10 rounds:
3 UB HSPU
5 UB Chest to bar pull ups
8 UB T2B
13:23
A: 235 x 2, failed on third rep of complex
B: 110, 112, 104
A) 175
B) 115, 115, 135