WOD: Run 2x 2.4km (few mins rest btwn)
= not timed..
Nice day for a run! Enjoy the weekend everyone!
Valerie Arseneau
Came in the lab with plans to work on MU progressions and try a 1RM clean and jerk since I missed that session this week.
Walked is soooo sore from my last 2 wods so I did only mobility. Then I realized I forgot my cleats at home (was going to go directly to frisbee practice from the gym). The Duatlon was going on so had to leave… womp womp. Fail Lab planning on my part.
Melanie
Mobility
wu x1
Lab:
Front squats 5 x3 reps
45-95-105-125-145-150
Push press 5 x3reps
45-65-75-85-95-100 (5#PR)
WOD:
400m run
3 rounds:
15 ring rows
10 pistols with 12′ box and 25# plate
400 run
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…
Dave is sick. Cannot attend the lab.
Can’t attend the lab pls cancel 🙁
Awesome pic Jenna!! lol
Haha! Bad-ass lifting face!
Please cancel my 11 o’clock , thanks!
Lab
WU and 400m run
Quad roll
Lacross ball calf
Strict Press
35#x5-45×5-50×3-55×3-60F-60F
Squat clean 2 RM
65×2-75-85-95×1-95×1-100fx4
Farmers carries 4xgym length 70#
EMOTM for 10
Even: plank
Odd: rest
WOD
400m run
3 rounds
15 pull-ups green + purple
10 pistols 12″ box + 45# &10# plate
400m run
8:37
Great class today! Thanks Chantal!
Lab
2K Row time = 9:15
OHS x 3
55-75-85-95-105 x 2 ( PR!) Body weight OHS I’m coming for you!
EMOTM for 10
Even: plank
Odd: rest
WOD Rx
Time = 8:03
Great Sunday! Enjoy this beautiful day!! and Trent you were flying! Nice work.
Thanks, I had to push hard to keep ahead of your pistols. Good job on the Rx Maria.
wu x1 + 400m run
EMOTM for 10 mins
Even: Plank
Odd: rest
all rounds unbroken
WOD Rx
Time = 6:16
That last run was hard, Good Job 10am.
WOD: Run 2x 2.4km (few mins rest btwn)
= not timed..
Nice day for a run! Enjoy the weekend everyone!
Came in the lab with plans to work on MU progressions and try a 1RM clean and jerk since I missed that session this week.
Walked is soooo sore from my last 2 wods so I did only mobility. Then I realized I forgot my cleats at home (was going to go directly to frisbee practice from the gym). The Duatlon was going on so had to leave… womp womp. Fail Lab planning on my part.
Mobility
wu x1
Lab:
Front squats 5 x3 reps
45-95-105-125-145-150
Push press 5 x3reps
45-65-75-85-95-100 (5#PR)
WOD:
400m run
3 rounds:
15 ring rows
10 pistols with 12′ box and 25# plate
400 run
9:02
You did great today! With my press was at 100#!