Food Drive

7
Dec

Food Drive

*Zone Meeting tonight at 7pm*

We have a box at the gym entrance for any items you would like to donate to the local food back. We will make the delivery at the end of the week. Thank you for your help!

EMOTM for 7 min
12 Russian KBS (70/50#)

5 rounds
10 OH Lunges 45/25# plates (alternating)
30 sec Plank

Compare to Sept.15/13

Nik sizing up the competition?

Nik sizing up the competition?

8 Responses

  1. Shane Hayes

    Lab.
    Mobility and Wu x 1
    3 sets 10 GHD situps to 12” box
    10 very deep ring dips, butterfly Pullups, 10 Bar mu’s
    Shoulder press wider grip than normal.
    Bar/ 95/ 115/ 135/ 145 x 2 then 95 to failure (16)
    Work on box jumps 30”/ 34”/ 38”
    Deficit hspu, 45 plated to floor ( hard on head) 2 45 plates to abmat sink all the way down. Kipped them up.
    10 am class
    EMOTM for 7 minutes 12 Russian Kbs @70#
    Wod for time
    5 rounds of
    10 oh lunges 45# plate
    30 sec plank
    4:03 rx.
    Great class Patrick and great work everybody!

  2. Cara

    Lab: DU practice – 15 unbroken, pr of 1 rep…mostly just whipped myself and swore a lot:)

    10am class
    Mob/WU + 300m row

    WOD:

    EMOTM for 7 min
    12 Russian KBS @ 50#

    then:

    5 rounds for time of:
    10 OH Lunges w/ 25# plate
    30 sec Plank

    Time: 5:03 (Rx) – messed up and did 10 lunges per leg in rd 1, whoops!

    Cash out: rope climbs/watching rope climbs

    Fun morning at the gym, great job guys and thanks Patrick!

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