Warm-up:
3 Rounds:
100 Single unders
8 Plyo squats
8 Push ups
Workout:
Complete as many rounds as possible in 15 minutes of:
3 Front Squats 225/155#
6 Burpees
250 Meter Row
Post number of completed rounds and reps to comments.
Powerlifting:
A. Deadlift 6 x 2 @60% 1RM; Rest 1:00
B. Deadlift 6 x 2 @65% 1RM; Rest 1:00
C. Squat Snatch- 1 rep @135/95# every 20 seconds for 5 minutes
D. GHD sit-ups 4 x 12-15; Rest 1:00
“Benching With Band Resistance” with Shane Sweatt and Laura Phelps-Sweatt – video [wmv] [mov]
155# ? Jake , that is stout!!!!!! I will give it a shot.
PO!!!!!!!!!!!!
You need to stop restocking the coffee when Jake is creating the WODs…..
Scaled @ 185
5 + 3
Thank you Mandee for helping me with my free-standing HSPUs after the wod. The 3 to 4 I linked was an unexpected and awesome surprise. Puts me way ahead of my plan to have them by year’s end. 🙂
I saw those, they were awesome! I thought I counted 5. GREAT JOB!
Thanks! I’ll claim 5 then 🙂
5+100m rx’d
“not everyone can be a Justin…”
I was just trying to keep Mandee from lapping me
5+3 @165lbs
Started at 185 and right lat cramped after the second set so I dropped. Squat is a glaring weakness of mine. Time to add squat training to the home gym regime.
Awesome work by Mandee, Justin, and Lesha in 0600 for going rx. Strong!
6 rounds at 105# Those squats got heavy fast! So good to see all the newer faces this week!
5+100m rx’d
Solid work, especially for 0700 🙂
It’s cuz Tony Z is back. Give me a month and I’ll have him back at 0600…
We are animals in 7am! I’m the tortoise rather than the hare, but an animal none the less.
You sure it wasn’t 101m?
I almost put that. I was just shocked to have the same time as you when it was over. Are you not feeling well today or have you entered the sandbox zone?
What a great workout this morning and coaching by Jake!
5+220m @ 100#
Loved all the new faces and partnering with Alynna! Great work!
6 + 93m rx’d
5 @ 155# (14 min)
8 rounds. I want to do A HSPU. Damnit! I’m trying to post more often…. I did not do yesterdays wod.
Enjoying my supplemental membership to The Matrix! I’ve been going on Fridays and weekends and I’ve gotten some good workouts in! Def not a replacement for my beloved CF class setting, but a good alternative if you have a hard time with class times since it’s accessible 24 hours a day!
5+9@75#s…I has been months since I have done front squats. I was pleased with my output today:-).