Warm up:
400m run
3 rounds
6 air squats
12 abmat sit ups
6 jumping lunges
WOD:
21 back squat 225/155
42 GHD sit ups
15 back squats 225/155
30 GHD sit ups
9 back squats 225/155
18 GHD sit ups
WOD Demo with Bill Grundler – video [wmv] [mov] [HD mov]
Powerlifting:
A. 1 RM high bar back squat
B. 1 RM weighted pull up
C. max strict pull ups
D. 3 x 10 glute-ham raises, rest 2 minutes
Patrick!!!!????
Balasana. Post-WOD child’s pose. The only yoga posture I have perfected.
I couldn’t tell who it was. I saw the lulu shorts and was trying to narrow it down.
I thought that one was called “downward facing dear Lord make it stop” 🙂
Slade you are correct, that is the full technical name.
Scott!!!!?????
Any time my shoulders are confused with Patrick’s is a good day (for me, not Patrick)!
Scaled 9:39
Scaled BS to 71% of 1RM or 185, GHDs Rx’d
For all you Lulu and finance geeks out there, the Lulu’s CEO Christine Day will be on CNBC at 10am
The GHD’s in this WOD would kill me. Nice programming Mr. Berry.
8:24 rx’d
followed by DU & MU practice…
I played around with the rope length (trying to stop the donkey kick), so one day I can hopefully use the double unders as a” rest period” during a wod. THE WORDS OF Coach DB, not mine. 🙂
Nice work friend! 🙂
Amazing!!
Open Gym is cancelled for Thursday. Sorry for the inconvience.
Rx’d 11:12
GHD’s are like tequila. They make your pants fall off.
Not the proper Lululemon shorts then. Drawstring!
Patrick!
Nice pic!
I had plans of working on these legs today. But I have some sinus/cold crud and I feel awful!!
I love a wod that will make these tiny legs bigger 🙂
WOD @ Fire Station: 3 rounds for time:
20 backsquats @ 225#(below parallel)
150 yard run
20 overhead walking lunges(45#plate)
20 hand release pushups
20 situps
time = 26:24(brutal)
14:44 rx
I knew Tracey’s time was good but after doing this WOD i’m even more impressed.
I teamed up with THE Mack today and he got the exact same time as Tracey. Nice work dude!
THE Mac! It’s sticking.
8:22 rx’d
4 or 10 no reps for depth. Really liked the programming.