NEWS
TONIGHT: Women’s Self Defense class at 6:30p!
WOD
Master’s Qualifier 2018 Event 4
AMRAP 5
9 Handstand Push Ups
6 Bar Facing Burpees
3 Snatches (165/115)
Rest 5 Minutes
In Teams of 3
AMRAP 15: 200 Meter Run
*two athletes rest while one works
WOD Guidance & Goal: Choose a weight for the snatch that is moderately heavy (75% of your max). Aim to complete 1-2 rounds. For the snatches, triceps will be fried from burpees and handstand push ups, drop under the bar to save arms. For the 200’s, aim to complete 15+ as a group
Post Reps and Rounds to Comments.
ENDURANCE
2 sets:
160m sprint, :60 rest
160m sprint, :60 rest
80m sprint, :10 rest
46, 80#, 2 ab
14+ 100 with Willis and Eric
24. 85#
14.7 with bill and brett
51 85#
12+150 w/ Kathy & Martin
45 75#, 2 ab mats
14.7 with Pete and Bill
47, 45#, DB press,20# 12+ 150, with Erin&Martin
36, 35# PP, 8# DB, jumping jacks for burpees 200m row (1,200 m each)
33 Reps @ 145#
Fun cash out w/ Brett & Pete.
36 reps @ 85# / 14+100 w/ Katherine & Willis
35 with 1 Mat and #75
14.5 with Dusty and Brian
52 reps at 135#
46. 30# DB strict press oof; 70# snatch. 4 runs.
55Rx
51rx
14+100m w/Sharon + Jack
84 1 mat 5# plate/ 85# cleans
I can’t add and wrote the wrong score on the board
60 75# for first set then failed and got mental and dropped to 55#
15+100 with Heather and Ezra (holy gazelle)
2 ab mats
39 / 105# / 1ab+5lb
Lots of laps with Pat…
Wednesday’s endurance WOD
54 @ 115#
200M row instead of run (5 rounds)
So fun to see Britt @ 6:30 am !!!
43@135#
Row for the runs
53 Rx
200s
Newt/Pancho/Jim – 16+50
40 @ 105
47 – seated dum bell presses; 145# snatch
15+50 w/ Jim and Newt— aka “tha dudes”
53
15# DB press/ 65# snatch
Cash out- nice job Karyn and Tony. I have no idea how many we ran. We ran until it was time to stop!
59 80# 2 AbMat + 10# plate
54. 95# hang clean. 25# db seated press.
12 rounds rowing with Katie and ski-erg Julie
44 at 70#
hard work cash out with Scott and Tara
41- 1 mat + 5# plate/ 75#
Cash out- 12
53 rx (bar facing)