Warm up:
Instructor led stretching and agility drills
2 rounds
4 barbell front squats
4 barbell push press
16 barbell jumps
WOD:
In 3:30
run 400m
then complete with the remaining time as many Front Squats 115/80 as possible
rest 3 minutes
In 3:30
run 400m
then complete with the remaining time as many push press 115/80 as possible
rest 3 minutes
In 3:30
run 400m
then complete with the remaining time as many KBS 24/16 as possible
rest 3 minutes
In 3:30
run 400m
then complete with the remaining time as many ab-mat unanchored sit-ups as possible
SCORE = combined total reps accumulated after runs
Powerlifting:
A. high bar back squat: 1×5 @60%, 1×5 @70%, 1 x max reps @75%, rest 3minutes
B. weighted pull ups: 3 x failure – 1 reps @ 60%, rest 3minutes
C1. 3×10 glute-ham raises, rest 30seconds
C2. 3×25 butterfly sit ups, rest 3oseconds
Gina, Matthew, Shafer, Andrew looking like champions!
Btw BABY GOT BACK will never get old… Just sayin.
Got it goin’ like a turbo ‘Vette!
Gina!!!!! Way to get it girl…what focus! Impressive
Scaled up on the KBS to 2P
35-33-26-54 = 148
Andrew, you killed it!!!
Great WOD this morning with awesome coaching!
17-9-32-61= 119 Rx’d 🙂
Great job Clair!! 🙂
Rx’ed-26/24/33/41-124
38/36/38/55 = 167 rx
Very,Very impressive Big Mac!!! You must have been killing those 400m runs.
22/22/35/36 = 115 Rx
For such a lackluster performance, I stepped into the pain cave and got eaten by the bear.
40 / 33 / 40 / 55 = 168 rx
Ditto Nathaniel!!