5 min for max distance
100# DBall Front Hold Walk
= 420 feet
WOD Rx w/ Karen C.
1 @ 09:04
2 @ 20:54
3 @ 32:29
Melanie
Today Derek and I did some ruck adventures in OG.. we rucked the mile by running two telephone poles walking one.. 15:05.. Then we did:
5 rounds
(across the back of the gym)
Bear crawls
10 – 20″ box step ups
OH lunges back across
20 – 4 count flutter kicks
On a running clock with a partner, divide reps any way:
At 0:00
2 rounds of:
80 Situps (ab mats)
80 Pushups(Tara on a box)
At 15:00
3 rounds of:
20 K2E (knee raises)
Tara (leg raises on floor)
20 Ring Rows (Tara – one arm)
At 25:00
4 rounds of:
60s Plank (Tara)
10 Shoot-throughs (Me)
My chest has been hurting these days and the push ups and shoot throughs didn’t help much! Thanks Kevin for the modification on the boxes!
.. Thank you Tara for not keeping score, I was glad to shut my brain off, just show up and do stuff !
Aubrey
Good to workout the kinks from Friday night 18.3….Thanks to partner Steve! On a running clock with a partner, divide reps any way:
At 0:00
2 rounds of:
80 Situps
80 Pushups
10:42
At 15:00
3 rounds of:
20 K2E
20 Ring Rows
18:34
At 25:00
4 rounds of:
60s Plank
10 Shoot-throughs
33:43
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Open gym
WU and MOB
Wall sits with laCrosse ball
1 min on 1 min off X 10
Partner WOD Rx with Matt
WOD 1: 7:44 (8:28 last time)
WOD 2: 4:17 (3:14 last time)
WOD 3: 7:18 (7:00 last time)
Nice to just get in and move after last night. Definitely felt the muscle ups doing push ups and ring rows!
Thanks Kevin
Deadlift
315 x1 – 335 x1 – 365 x1 (x2) – 335 x1 (x2)
5 min for max distance
100# DBall Front Hold Walk
= 420 feet
WOD Rx w/ Karen C.
1 @ 09:04
2 @ 20:54
3 @ 32:29
Today Derek and I did some ruck adventures in OG.. we rucked the mile by running two telephone poles walking one.. 15:05.. Then we did:
5 rounds
(across the back of the gym)
Bear crawls
10 – 20″ box step ups
OH lunges back across
20 – 4 count flutter kicks
On a running clock with a partner, divide reps any way:
At 0:00
2 rounds of:
80 Situps (ab mats)
80 Pushups(Tara on a box)
At 15:00
3 rounds of:
20 K2E (knee raises)
Tara (leg raises on floor)
20 Ring Rows (Tara – one arm)
At 25:00
4 rounds of:
60s Plank (Tara)
10 Shoot-throughs (Me)
My chest has been hurting these days and the push ups and shoot throughs didn’t help much! Thanks Kevin for the modification on the boxes!
.. Thank you Tara for not keeping score, I was glad to shut my brain off, just show up and do stuff !
Good to workout the kinks from Friday night 18.3….Thanks to partner Steve! On a running clock with a partner, divide reps any way:
At 0:00
2 rounds of:
80 Situps
80 Pushups
10:42
At 15:00
3 rounds of:
20 K2E
20 Ring Rows
18:34
At 25:00
4 rounds of:
60s Plank
10 Shoot-throughs
33:43