NEWS
Don’t forget! Sign up for the “Milley” WOD and Fundraiser on October 15, 2016. Workout, socialize, eat, drink and raise money to support a fallen hero’s legacy from Sudbury. For more information and to sign up, click HERE.
WOD
AMRAP 30:
50 Double Unders
40 Calorie Row
30 Wall Balls (20/14)
20 Clean and Jerks (95/65)
10 Muscle Ups
20 Clean and Jerks
30 Wall Balls
40 Calorie Row
50 Double Unders
Post Reps to Comments.
ENDURANCE
Run, Row or Bike
4 rounds:
800m moderate then 300m fast
rest 3 minutes between rounds
314, 15 DUA, 10#WB, 60# C & J
388 95# clean&cheek/20#WB/MUT/dubs
clean & cheeks – new move??? 🙂
haha! its so hard! you have to smile during the WOD and pretend like you enjoy it!
Happy Birthday Rap!
315, 15 DUAs, 10# WB, 60# clean & jerk, MUTs
Happy Birthday Rap! And THANKS for the WOD! : )
375: SUs, 14#WB, 65#CJs, MUTs
433rx (3 muscle-ups in the 2nd round)
Way to smash those muscle ups!
315 (or 6- not sure how many MU I did) – hang clean and jerk and PP WB
Happy Birthday Rap – this was a great one!
368 – MUTs.
374 Rx
Happy Birthday Rap!
433 rx (3 muscle ups in 2nd)
Little extra credit on the row.
Happy birthday! Now I know who to thank for this brutal workout 🙂
HAPPY BDAY BUDDY!
Happy Birthday!
Happy Birthday!
Wow this one was brutal… 355 with 15 DUA, 12#, Transitions, 55# C+J.
470. 25 sit-ups/20 cal bike/30 wb squats/20 smash balls/10 burpees
HB Rap!
421 Rx, happy to get all the MUs.
430-35# c+j, 10 box jumps fur MUs
The 3rd row was like the movie Groundhog Day. What…back here again?? Happy birthday Rap!
350 Rx
Started on Wall Balls finished all 10 MUs in 2nd round.
Happy B-Day Rap!
356, 15DUA, MUT
410 – 20 Cal Bike/#95 Strict Press/Dips between Box
438 14#wb/65#c&j/strict pl+dip
AND… I only did 15 cleans per round. Yup. OOPS!!
Score is 423
415. (Did 5 c&j in second round)
75 singles, 10#wb, MUT, 55# c&j
431 — did Coach Cakes really say we could get 3 rounds???
Mods – 25 sit-up/20 c bike/30 WB squat 10#/20 DL empty bar (that was a mistake)/10 RR
HB Rap – had I known there might have been a choco peanut butter something for ya!
320 12#wb,1/2 dubs 1/2 singles, mut
411 – 15 DU ATT 1st round/30 2nd round, 14# for WBs, 65# for C&J and transitions for MUs. Happy bday RAP!
439; SU, ball slams, 65# C&J, MUT
378 (DUA, 14#wb, 75# c/j, MUT)
Tough one today, even with mods.
No limitations. Got the go ahead from doc today. All systems go.
433 Rx
434 Rx super gross. I really came close to puking for awhile after this.
Happy birthday Rap!
411 MUT… brutal one to come back to after almost 3 weeks with no working out 2 of which were filled with a plethora of Wine, cheese, pasta, and pizza 🙂 fun 5:30 though, and soo good to be back
Happy birthday Rap… you stud you!