Goat day!

28
Sep

Goat day!

Spend 15 minutes working on a goat (that means weakness).

Ascending ladder in 7 minutes:
1 HSPU
1 Wall Ball
2 HSPU
2 Wall Ball
3+3
4+4 Etc.

*Opposite walls must be used

Jackie and Ginette - 6am super friends

Jackie and Ginette – 6am super friends

9 Responses

  1. Open Gym

    Bench Press

    170-185 X 10
    200 – 215 X 8

    Press X 5

    125-135-145-145

    10am Class

    Goat Work – Mobility

    WOD = 88 reps (7 of the 9 wall balls)

    Thanks for the class Amanda

  2. 9h00am Lab

    Mob + WUx1 + LaXball shoulder

    Weighted Ring Dips
    BWx5 – 15#x3 – 25#x3 – 35#x3 – 45# – 50# – 60# – 70# PR

    Weighted Knees-to-Elbows (hold WB between feet)
    5-5-5-5 reps
    10-16-20-25#
    ———————
    10h00am Class

    Group Mobility

    Ring Rows (angle – vertical @ top)
    10-7-7-7-7 reps

    WOD Rx = 4 of 8 HSPU = 60 reps

    Nice work everybody!!

  3. Lance

    Mobility

    Bench Press
    135×10-140×10-150×8-165×8

    Shoulder Press
    95×5-100×5-110×5-110×5

    Worked on Ring Rows with mario

    WOD

    Total= 62 RX+

    Used a #25 Medball.

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