WOD:
A. In 15 minutes, build up to a heavy OHS and work on muscle-ups
B. OPEN WOD 11.4
10 minute AMRAP of:
60 bar facing burpees
30 OHS 120/90 (55 and over 110/75)
10 muscle ups
C. Core and Shoulder Development: 1-2 rounds for time of:
20 ring or bar dips
1 minute L-sit hold on parallettes or rings
20 parallette shoot through to double push-ups
1:30 high plank hold
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Yessireeee!! Teamwork at it again. Steph and Dana putting in work together. They also put in work individualy on a daily basis. Keep it up!
Awesome! This is CFHSV.
That’s one awesome team right there! Steph and Dana working hard and looking good! 🙂
Whoohoo! Go Steph!
Nice work ladies!
Watch it there is a strong dynamic duo! Steph and Dana you two are always pushing hard every-time you step into CFHSV!
Tag Team, back again,
Check its records let’s begin
Party on party people let me hear some noise
Steph and Dana’s in the house jump jump rejoice
There’s a party over here
A party over there
Wave your hands in the air
Shake your deriere
These three words when you’re gettin’ busy
Whoomp there it is!!!!
Awesome work ladies. 🙂
Nice work ladies!!!
A. 215
B. 96 Reps RX
That’s a good looking team right there. Stephanie and Dana showing us how it’s done.
A. 250 PR
B. 112 Rx
Amazing Bradley!! You’re only getting stronger and faster!! Keep it up!!
I agree 100% with Jeremy. You have been killing it lately! Great work this morning.
Thanks fellas! The push I get from you two, and all the other great athletes at CFHSV, on a daily basis is paying off.
Strong!
Super job Bradley, I’m gonna have to Man Up! You studs are upping the game daily!
A) 275
B) 93 Rx
Those are some strong numbers fellas!
A.165 PR
B.75 Rx (ohs are def not one of my strengths)
Way to go Dana and Stephanie! I love this picture! Two pretty awesome ladies laying it down.
(and I will say again, I LOVED this team WOD)
11:30 Class:
A: warmed up to ohs wod w, 120#, not a pound more….had to save precious knees for wod.
B: 99 reps, RX (slid out of rings on 10th MU, all singles)
A. 185
B. 110 RX
98 reps rx
A) 225
B) 113 RX
A. 225# PR
B. 85 reps Rx
Nice PR Steve!
Thanks, My Friend!!
tree trunk…you are one strong guy
235/96 w/ bar muscle ups
A. 225
B. 94 RX
This really answered my problem, many thanks!
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