Sunday, October 14, 2012

Posted by Mandee on October 13, 2012   |   8 Comments


Warm up:

400m run

3 rounds

3 pull ups

6 tricep push ups

9 plyo squats




20min AMRAP

2 muscle ups


8 KBS 32kg/24kg


WOD Demo with Gretchen KittelbergerChris Russell, and Joe Alexander – video [wmv] [mov] [HD mov]

8 responses to “Sunday, October 14, 2012”

  1. stacey says:

    TRACY, Bestie!!

    looking amazing and strong, per usual 🙂
    love the headband, i need one!

  2. Mandee says:

    Love this picture of you Tracy! 🙂

  3. Slade says:

    Get it, Tracy! 🙂

  4. Tracey says:

    TRAAAACCCCCCY! Hot….that is all.

  5. Josh Kennedy says:

    11 rounds, Rx’ed

  6. Tracey says:

    am= 6 miles :/ 59:01

    Pm= split jerks 135#

    Then, 2 rounds of PC @105#, 3 reps
    3 reps of Non false grip band/ rack MU
    Followed by 2 rounds of SC @ 105# , 3 reps
    3 reps of non false grip band/ rack MU

    We had a few fire breathers show for NATE!
    Since we had fewer athletes today , I was able to allow multiple options for MU scale. Most of these I’ve learned from coach DB and have found them to be very beneficial .
    Great work today! A nice way to honor a hero.

    • Paul Pepe says:

      Really enjoyed Nate today. Fun WOD. 9+1 but scaled to 1.5 Pood KBS. 2 Pood I can do but risk of injury. Need to work on my non-false grip MU. Feel like I can get a much bigger kip if not using the false grip. Tracy did a nice job today.

  7. Tim Singleton says:

    Strong is the new beautiful!