WOD:
With a continuously running clock, for total reps, calories and rounds:
0:00 – 2:00 — row for calories
2:00 – 4:00 — rest
4:00 – 6:00 — max reps rope climbs 15′ (MRX 10′)
6:00 – 8:00 — rest
8:00 – 10:00 — max reps double unders
10:00 – 12:00 — rest
12:00 – 13:00 — max reps deadlifts BW/75%BW
13:00 – 16:00 — rest
16:00 – 25:00 For Total Rounds of:
14 calorie row
2 rope climbs 15′ (MRX 10′)
32 double unders
14 deadlifts BW/75%BW
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Yeah GEMMA! Homegirl knows how to get it done!
It was hard to catch this one on camera. Gemma is lightning fast! Gotta be fast to hang with her. Keep it up stud!
Gemma is my main squeeze!!! Love her 🙂
Gemma goes hard everyday and it always pushing the limits! Keep up the strong work stud! 🙂
Looking good Gemma! Knocking out GHDs like it’s nothing.
Gemma is a great addition to 0600! Always crushing it
A. 129 RX
B. 1+55 RX
A. 163 Rx
B. 2 rounds even Rx
Don’t know who this girl is, but she’s legit.
New ropes are slippery- watch out folks!
Looking great, Gemma!
A. 120 Rxd
B. 2+5 Rxd
Great morning! Thanks John!
A. 253 reps rx ( 56, 7, 160, 30 )
B. 3 rounds rx
Awesome treat to throw down with 9:15!
A. 47,7,213,37 304rx
B. 3+4rx
51/4/72/30
1+16 rx
Weight was 194 this morning. Went with 205 on the bar for loading simplicity. Math is hard at 0500.
A) 166 (50 / 4 / 102 / 10)
B) 2 rounds Rx
A. 35 cals – 5 rope climbs – 222 DUs – 31 deadlifts = 293 Total Reps
B. 3+2 RX @ 145 BW
A. 60 cals – 4 rope climbs – 56 DUs – 14 DL = 134 reps
B 1+23 Rx
A: 147 RX (27/4/90/26)
B: 2+2 RX
Gemma, making it look easy!!
A. 241 @BW = 188(190)
B. 2+1 RX
A. 83 scaled to ctb
B. 2 scaled to cross grip and 96 SU
Y’all are the sweetest!! Best coaches and athletes around!
1. 151(27/4/90/30)
B. 2+8cals RX
7:00am Class:
A: 225, RX 52/7/140/26 @175#
B: 2+16, RX @175#
6:15pm Open Gym:
Bench press – 135(8)-165(8)-185(8)-205(6)-225(3)-225(3)-205(6)-185(8)-165(8)
– Awesome class as always John! Gemma is one little fire breather! Super sweet and friendly too!
Gemma is awesome and runs super fast!