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Tuesday, October 23, 2012

Posted by Mandee on October 22, 2012   |   16 Comments

 

Warm up:

250m row

3 rounds

100m run

8 squats

8 ab mat sit ups

 

WOD:

A. E3MOM low bar back squat: 5-5-5-5-5

B. 3 rounds for time of:

10 front squats @ 1/2 body weight (pulling from ground)

10 T2B

10 back extensions

 

16 responses to “Tuesday, October 23, 2012”

  1. Stacey says:

    TRACY!!! I love this pic!!
    You are rocking out those DUs. Your new rope is working, girl!!
    You look hot, that 6-pack is poppin!

  2. Casey says:

    Skinny ropes where it’s at! Lookin good!

  3. Tracey says:

    Hotness! John and Tracy! Try to keep up John…

  4. Josh Kennedy says:

    A: 275
    B: 5:10

    Nice to get back to 0600 class today! Been on the road and working too much.

  5. Larry Lowe says:

    A) 225
    B) 5:29

    Looking back through my notes, 4 years ago when I started my max back squat was 185lbs (bodyweight). Last week at home I did 17 reps at 185lbs. Squatting is still my goat, but I have been working on form and now actually look forward to squat days.

    I’ll be around for a couple of days, then off to Australia for 2 weeks…

  6. Eric says:

    A)345

    B)6:06

    Good group at 0600 working hard. Good to see the other Lowe working at it hard today!

  7. Tracey says:

    Did Sat. Wod today.
    115# c&j x15 was ruff. 3:20
    65# c&j x 30 , 2:10

    Runs prior to wod .
    SLOW!
    800m = 3:54?
    500m = 1:48?
    200m = .56

  8. Mandee says:

    Just a reminder about some upcoming events at the gym this weekend!!
    Saturday, October 27th @ 9am: Barbell’s for Boobs “Amazing Grace” sign up online ASAP!
    Sunday, October 28th @ 1pm: Kettlebell workshop with Coach Dennis Berry sign up on MBO ASAP!!

  9. Adam says:

    A/ 225#
    B/ 4:50 RX

  10. Nathaniel says:

    A. 245

    B. 3:22

    Watched Patrick get a sub 3 time. Nice work.

  11. Greg Scarpa says:

    Home WOD. 5×5 HBBS @225. First time 330lb Yoke carry ~70m.

  12. Stacey says:

    125#
    5:12rx’d and I felt like I was going to vomit. I haven’t felt like that in awhile. Maybe it was the GHDs, I was whipping my hair back and forth pretty fast, ha!

  13. Patrick says:

    A. 305#
    B. 2:57 Rx