WOD:
A. Bench Press: 8 – 7 – 6 – 5 – max reps E3MOM
B. For Time:
21 HSPU (MRX 2″/4″ rise)
21 WBS 20/14 10/9′ (MRX 20/10 9′)
21 Hand Release Push-Ups
21 Calorie Row
15 HSPU (MRX 2″/4″ rise)
15 WBS 20/14 10/9′ (MRX 20/10 9′)
15 Hand Release Push-Ups
15 Calorie Row
9 HSPU (MRX 2″/4″ rise)
9 WBS 20/14 10/9′ (MRX 20/10 9′)
9 Hand Release Push-Ups
9 Calorie Row
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Alyssa is one strong and fit woman! Her intense drive is motivating to those around her and I’m so happy she’s part of the morning crew! Keep it up!
Had the pleasure of judging Alyssa in the open – by far the fittest in her house. ??
CFHSV,
Do to the potential threat of sever weather and the actions take by city and local schools in our immediate area along with the Governor declaring the State of Alabama a ‘State of Emergency’ *** Child Care is CANCELLED for the entire day ***
Morning classes will go on as scheduled and we will monitor the weather throughout the day as to make the best decision for afternoon classes.
We will post on the site, social media, and through email.
Alyssa is hard working, determined, and always a pleasure to be around! Keep it up stud 🙂
Alyssa is an animal! Keep working Stud!
Bro-OUT Bench day
Be there later today.
Alyssa never skips Bench Day and puts up with Jeremiah and ALL his dramatics. She’s awesome!
A. 195-210-225-240(4)-195(7)
B. 14:08 Scaled (12/9-6/9-3/6 HSPU/Pike)
A. 135/145/155/165/135(11)
B. 14:32 scaled wallballs to 9′ everything else Rx’d
140(8)-150(7)-160(6)-172(5)-140(15)
15:12 Rx…shoulder smokeage.
A. 195(8) – 205(7) – 220(3) – 215(3) – 195(5)
B. 13:22 rx
A. 180(8) – 190(7) – 205(6) – 215(4) – 180(11)
B. 8:59 Rx
A. 155(8)-165(7)-185(6)-195(5)-155(12)
B. 16:27 Rx
Alyssa, I was so glad to slug through those open workouts with you this year! I needed the moral support 🙂
105-115-120-130-105(11)
9:51 rx
Folks,
I lost (misplaced) my Progenex t-shirt yesterday after the WOD… Pretty sure I put the sweaty shirt in the wrong bag prior to the metcon, whoops. If found, it would be greatly appreciated if you could return the used and sweaty shirt back to me. However, if you would like to keep the shirt, I would not be angry, as it looks ballin’, is very soft, and fits very well.
Love,
Michael Little
Got to work out with Daniel Stearns and Joe(drop-in). Daniel Stearns is getting too strong.
A: 225(8) 240(7) 260(6) 275(5) 225(10)
B: 15:06 RX
1:30pm Open Gym:
A: 190(8,70%)-205(7,76%)-220(6,81%)-230(5,85%)-190(12,70%)
B: 9:20, RX
A. 185 – 205 – 220 – 235(2) – 185(10)
B. 9:55, scaled WBS to KBS
5PM ODB
A.) 215(8) 230(7) 245(6) 260(3) 215(9)
B.) 11:52 Rx
Open Gym: 9:53 RX