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Wednesday, January 30 2013

Posted by Mandee on January 29, 2013   |   15 Comments

 

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!

15 responses to “Wednesday, January 30 2013”

  1. Stacey says:

    Get it Mac! Patrick I love those socks!! Team trac and stace are killing it in the back corner!! Besties!!

  2. Tracey says:

    Biatches in the back!!!!!!!!!!

    • Slade says:

      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! It’s an exercise, you know what I mean
      Just remember when you jerk, you always gotta clean
      πŸ™‚

  3. Tracey says:

    Tomorrows wod will be challenging! Bring your A game.

  4. Haley says:

    That’s my man representing & of course my girl Tracey lookin strong with Stacey cheering her on πŸ™‚ oh and can’t forget my kicks in the background of Mac

  5. AP says:

    155/5+59 (scaled SC&J @ 135)
    Fantastic wod, superb programming! For those scared to get wet this morning missed a good one.

  6. carrie liotta says:

    Oops, I forgot to put my weight on the board. It was 110!

  7. Joe L says:

    135/3+78 scaled weight for SC&J to 95. Double unders slowed me down big time!

  8. Nathaniel says:

    A. 200

    B. 6 + 73 rx

  9. Mac says:

    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!

  10. Kerri says:

    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!

  11. Fleming sharp says:

    KerrI, You Are Amazing! Thanks For Being My Partner And Coach! I Might Dream About Your Squats:) Haha

    • Kerri says:

      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!