NEWS
- INTERNAL TEAM THROWDOWN: Is this Saturday, June 10th, from 9a-12p. Please sign up at the desk by Wed 6/7.
- MUSCLE UP CLINIC: Sunday June 11th at 9a. Sign up at desk.
WOD
“No Promises”
50 Front Squats (135/95)
75 Bar Facing Burpees
100 Box Jumps (24/20)
Post Time to Comments.
ENDURANCE
5 sets
:30 moderate
:60 easy
:10 all out
2 minute rest between sets
18:54 – 65#, burpees not over the bar, step ups to 18″
19:51 – 45# 30/50/70
20:36 75#
17:59 at 95#
14:59, 40/60/80 – 65#, step ups Happy Birthday Dave!!
20:56 95#.
16:02 Rx
115#/step ups 93 box jumps at cap – finished 20:24
16:09 75# bs
Happy birthday Dave!!
Endurance wod on AD – 150 cal
17:09 step-ups
squats (20,11,11,8)
burpees (50,25)
step-ups (unbroken)
for me: still protecting right knee
15:16 Rx.
outstanding
75 FS
95 box jumps at 20min
El Guapo
14:14 rx
19:22 Rx
Happy Birthday Dave!
At home version, 25 min
50 dumbbell squats, 50#
30 elevated push-ups, 20 yoga push-ups with slow descent, 20 20# DB rows each side
100 box jumps, alternate 5 jumps 5 step ups
DB squats 50# total (25#db)
Mod city 13:14 35# bs and step ups instead of jumps everything unbroken
20:18, 65# and step ups
20:22 @ 115# (89 at the cap)
19:24 rx
75#- got to 57 box jumps
14:57rx
16:33, 85# & all jumps
18:57. 85#. Regular burpees. Jumps.
17:25 75# (front squats 25/10/5/5/5), burpees and all jumps unbroken
19:59 #85
Notes: 5 sets of 10 – but too much rest in between each set so much so that Michelle had to talk to me about my little “walk-about” between sets :-0
19:01 ,55# all jumps.
19:13 rx
18:45 Rx
19:31 rx
15:54RX
13:16 rx
18:32 55# and su
LT, awful