Come in between 4:30 and 7:30 to make up a workout from the last week. This week the choices are:
- 21-15-9 reps for time of deadlift (295/195#) and burpee box jumps (24/20″)
- Shoulder press 1-1-1-1-1-1-1 then 1 mile run (not for time) and 30 ring dips (50 advanced)
- Complete for time: 30 clean and jerks (115/75#), 30 burpees, 30 floor presses, 30 toes to barbell, 30 sumo-deadlift high pulls, 60 m overhead walking lunge (45/25#)
- 4 minute AMRAP of the baseline (500m row, 40 squats, 30 situps, 20 pushups, 10 pullups) then 12×2 banded box back squat
Notes: When you sign up in MindBody, you’ll notice we divided the make up session into three 1-hour segments. The purpose is to show which assistant coach is responsible for each hour. We’ll have this format for the next few weeks while John and Nikki are away. Sign up for the hour during which you expect to arrive… but just as always you do not have to show up on the 1/2 hour, and it’s no problem if you end up coming earlier or later than you signed up for.
This Post Has 10 Comments
I know firebird wasn’t one of the scheduled WOD’s from the past week but can I make that up today or does it have to be something on this list?
If you’ve done every other work out on the list, we are okay with it… this time! We’ll make an exception since it was the unofficial official WOD of Open Gym.
Awesome! and yes I have done every WOD on the list. I’m sorry I missed you & John yesterday thought I’d be in to wish you guys a fairwell before you left for your wedding. I wish you both infinite years of happiness and blessings together 🙂
So proud of JIm for rocking this WOD! He looks like he could go another round…lol Good job baby!
Nikki and John,
Just wanted to let you know that you two are about the cutest couple I know. And you don’t even know how cute you are which makes it only cuter. I wish you a great time off. Also: thank you for not mentioning that I scaled down the 4th of July workout quite a bit. When I looked at the results I felt like a hero (for a second or so).
I signed both myself and Natalie up for barbell club but we’re not gonna make it. I was able to cancel for me, but not Natalie.
i’ll get it Chris! thanks!
Thanks T and Gunter and everyone who wished us well on our way out of town! It is a pleasure being part of such a positive community. Have fun while we’re gone!
Make up results:
Firebird:
Tiana (3rds, MU scale, 16#/10′)
T- post your time, you didn’t write it on the board!!
WOD 1:
Laurie 11:14 (125)
Korba 10:05 (135)
John C 15:20 (135)
WOD 2:
Kev 170
Brendan 85
Mike H 100
WOD 3:
Jackie 25:06 (45#, 15#-30m, 0#-30m)
Gunther NFT
39:04 was my time.