Warm up:
400m run
2 rounds
8 ball slams
4 pull ups
2 tire flips
WOD:
A. Build up to a 1RM thruster in 15minutes
*2011 South East Regionals standard*
B. For time:
30 thrusters 75/55
3 rope climbs, 15′
20 thrusters 75/55
2 rope climbs 15′
10 thrusters 75/55
1 rope climb 15′
Powerlifting:
A. high bar back squat: 1×5 @ 60%, 1×5 @ 70%, 1 X max reps @ 75%, rest 3 minutes between sets
B. weighted pull ups: 3 x failure – 1 reps @ 60%, rest 3 minutes between sets
C1. 3×10 glute ham raises, rest 30 seconds
C2. 3×10 evil wheels, rest 30 seconds
SHAZAAAMMMMM! I want cleavage like that. I mean a deadlift like that!!!!
Looking strong Jamie and Patrick! Go Big or Go Home!!
155/5:24 Rx
Jamie, Julie, and Patrick! Looking strong with good form. 🙂
I think we can all agree that the Filthy Fifty…..SUCKS!!!!
We were in yoga last night at the end during the relaxation part and all of a sudden we here, “NOW GET YOUR A$$ OVER TO YOUR ROPE!!!!” Our coaches rock! Ha Ha Ha
Loving the pictures!
90#/11:19, scaled wt to 45#. Tweeked my back a little over a week ago doing power cleans so was a bit cautious this morning! Our coaches do ROCK! Thanks Tracey!
A. 140#
B. 7:42 rx’d
This one hurt after yesterday’s Filthy 50. It’s going to take me a few days to feel my legs again 🙂
Good work from the 7am this morning. Enjoyed the company and the coaching!
Pit bull – any of various smooth-coated stocky muscular terriers orig. developed for dogfighting and noted for their strength and stamina.
Patrick, I like how you wear your collar on your waist but you should be on a leash at all times when lifting. That’s dangerous weight dude.
And that isn’t even his MAX! Does this mean the coaches are going to start smacking us with rolled up news papers? 🙂
A. 205
B. 4:36 rx
205
4:16 rx’d
A. 135
B. 7:08 rx’ed