Welcome to the first newsletter of 2017. This is a special edition, where we spotlight all of the lady coaches!
Turkish Getups
15 min practice
4-5 sets
Sled Pushes (2 x 20m)
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WUx1 Mob
Group WU
Turkish Getups
15 min practice
40-60-70-35#bar-45#bar
4-5 sets
Sled Pushes (2 x 20m)
Empty 22sec
Empty 21sec
Empty 22sec
25# 39sec
Awesome newsletter this month!
Mobility
WU x 1 + 10 Superman, 10 V-snaps, 10 Lunges per leg
Group WU + Mobility
Turkish Getups
15#, 20#, 25#, 30# (2 reps per arm)
Sled Pushes (2 x 20m)
20 sec, 33 sec, 45 sec (all empty)
Cashout: 5000m row for Team 2
Thanks Shane. Good work everyone!
ROW 1500m + Group WU & MOB
Turkish Getups
15 min practice
20# – 30#
4-5 sets
Sled Pushes (2 x 20m)
#1 – 17s
#2 – 18s
#3 – 25# – 21s
#4 – 45# – 31s
Recovery was a little sketchy…I think those #s are right.
4020m at 7pm OG…good to have Greg D. back in action.
Turkish Getups
15 min practice
35-53-70
4-5 sets
Sled Pushes (2 x 20m)
Using the slow sled today
1 – empty – 17s
2 – 25# – 22s
3 – 45# – 29s This one hurt
4 – empty – 28s Just to help with glutes cramping from 3rd push
I like these sled pushes though, fun stuff 😉
Also some rowing for team 3 and a bit late to class after a miscalculation and trying to figure out what I was doing. Thanks for waiting guys!
Thanks Shane!
“I like these sled pushes though, fun stuff” You are special Del 😉
All kidding aside – great work!
Open Gym! My fav 🙂 Sometimes it’s just fun to play
Nothing timed
100m farmer carry walking lunge (25# each hand)
50m burpee broad jump
20 Sandbag get-ups 40# (think Turkish get up but with a sandbag on your shoulder instead of KB in hand)
3 rounds
8 renegade rows
50m bear crawl
20 v-snaps
Nice newsletter my fellow lady coaches 🙂
That link to the picture in the newsletter = insta tears. Thank you for sharing that memory 🙂
“I’m not scary” LOL!
Open Gym
Build up to WOD weight
3 DL+ 2 HPS+ 1 PJ
DT
5 rounds of
12 deadlifts (65% of push jerk) 70lb
9 hang power cleans
6 push jerks
9:20
(16 sec PR with +5lb)
2 rope climbs
Love the newsletter! We certainly have amazing ladies coaching us. 🙂
WU + Mobility x 1, 10 of each superman, v-snaps, lunges per leg
Group warm up
Turkish getups
10, 15, 15, 20, 20
Sled pushes
:33, :39, :47, :50 (sled only)
OUFF!!
5,000m row for Team 5 at OG. Thanks for the company Kelly.
Open gym with Anthony. New Years Eve wod.
Then 3000 m row for team 1.
Great newsletter! Love our lady coaches!
Open Gym
Turkish Getups to 60#
EMOM for 6 min of Deadlifts:
2 min – 5 reps @ 225#
2 min – 4 reps @ 265#
2 min – 3 reps @ 295#
Row-uary
6km with Steve Clarke!
AND I SAW DAN DAVEY AT THE GYM!
What?! that’s almost like seeing a unicorn, or loch ness monster or big foot
Group Mob + WU
Turkish Getups
15 min practice
10#- 15#
4-5 sets
Sled Pushes (2 x 20m)
#1 – 34s
#2 – 43s
#3 – 43s
#4 – 38s
Sled only
That last one was hard but I really wanted to finish it. I’m thinking tomorrow I will regret that 4th push.
They were all hard not just the last one. Lol!!
mob wux1
group mob
floor press with dumbell
sled pushes
empty
23 sec
22 sec
31 sec ( 25# )
51 sec ( 45# )
Open gym
Wu mob
Power clean practice #135
Great newsletter!
WU + Mobility x 1, 10 of each superman, v-snaps, lunges per leg
Group warm up
Turkish getups
Shoe, shoe, 15, 15, 15
Sled pushes
:22, :22#10, :26#10, :32#10
Nothing sucks the lifeblood like SP’s…wonky for 30 mins
Made the 4000m row for Team 2 at OG interesting:)
Turkish Getups
4 per arm at 10#. Only the second time doing this! Thanks Shane for the pointers, they really helped.
Sled Pushes (2 x 20m)
1 = 43 Sec (I think)
2 = 75 sec
3 = 53 sec
Rowed 2000m for Team 4 before class (didn’t record on the key)
Rowed 500 m after class
Today I went to OG at 8:30 with great intentions of doing so many things, but an hour goes by so quickly!
I did a warm up an used the crossover bands. I also tried using some new found rowing knowledge rowing 2000m, and thought I’d done better than last time, but unfortunately I remember myself doing waaaay better last time 😂😂
I also tackled some dreaded OHS .. I did sets of 10 pause squats.. 15#, 20#, 25#
MOB + WU + 10 Supermans, V snaps, Lunges
Group MOB + WU
Turkish Getups
3x 20#
3x 25#
3x 35#
Sled Pushes
2×20 m
19s-24s-29s(25# palte on sled)
2 KM Row Team 5