WOD:
A. back squat: in 2 sets build up to a 20 rep max E4MOM
B. 30 minute AMRAP with mandatory 1 minute recoveries every 4 minutes of:
30 double unders
20 lunges (alternating, stationary)
15 KBS 32kg/24kg
10 ring push ups
5 squat clean & jerk 155/105
In the event of a TORNADO WARNING, class will be cancelled. Safety is our number one priority. Please stay weather aware today!
Get it Mac! Patrick I love those socks!! Team trac and stace are killing it in the back corner!! Besties!!
Biatches in the back!!!!!!!!!!
LOL, you’ve been listening to too much booty music. Yo, bust it!
Biatches in the back, and der bar be twerkin
When I see em snatch, it makes me start jerkin
Say What! Itβs an exercise, you know what I mean
Just remember when you jerk, you always gotta clean
π
Tomorrows wod will be challenging! Bring your A game.
That’s my man representing & of course my girl Tracey lookin strong with Stacey cheering her on π oh and can’t forget my kicks in the background of Mac
155/5+59 (scaled SC&J @ 135)
Fantastic wod, superb programming! For those scared to get wet this morning missed a good one.
Oops, I forgot to put my weight on the board. It was 110!
135/3+78 scaled weight for SC&J to 95. Double unders slowed me down big time!
A. 200
B. 6 + 73 rx
200 is very solid based on your BW. Great Job.
Appreciate it Coach!
last day at Reston CF
2k row then 3 rounds 25 push us and 10 DL @ 275#
total: 12:48 RX with a 7:08 2k which was a pretty good PR
looked like a great and killer work out there!
A) 175# (Hoping that this gets all other associated squats improved in the 1RM arena!)
B) 5 +13 Rx’ed. Fairly consistent on the first 4 rounds(4 minute sets), then seemed to crash and burn on the last 2 4min sets.
Great programming OkieDB!
KerrI, You Are Amazing! Thanks For Being My Partner And Coach! I Might Dream About Your Squats:) Haha
Thanks for being my behind my back cheerleader. It was tough, but I had ya cheering me on the whole time! Glad you joined is in the 1630 Chaotic Pain Cave!