On a 24 minute clock complete:
- 30 seconds row (for calories)
- 30 seconds rest
- 30 seconds deadlift (205/135#, NTE 50%)
- 30 seconds rest
- 30 seconds single-arm DB push press (50/35#)
- 30 seconds rest
WOD Notes: Score will be total reps completed. If you are feeling the deadlifts from the power meet, consider scaling to as low as 35% of your 1RM. For the push presses, Rx requires using 1 arm for an entire round, then using your alternate arm for the next round.
Community Notes: If you’re off for MLK day and have young kids at home, join us for a play session from 8:30-9:30am! Feel free to bring bikes, scooters, etc, or just come tumble on our mats and get out extra energy on this extra cold day! If you stay for the 9:30 class, Nik will be in the back room to keep an eye on everyone.
Community Note 2: Happy birthday Tina!!!!
This Post Has 5 Comments
I’m still feeling Annie from Friday
Good thing there are no sit ups today! 🙂
Great idea to bring the kids in to play this morning Looked like they were all having a blast and hopefully naps folllwed! Best playroom for all ages!
Results:
5:15
Nick L. 303 (135, 35KB)
Danielle 261 (115, 25)
Bill 293 (105, 26kb)
6:15
Jenn 231 Rx
Ron :0
KB 😉
Craig 258 (155, 30DB)
Jason 420 (155, 30DB)
Greg 291 (15#DB, 105)
Kelly G. 294 (85, 20DB)
JIm C. 261 (35)
Jen C. 🙂
Vince R> 🙂
Vince L. 215 (125, 26KB)
Murray 295 Rx
Vollmer 😉
Mike D> 317 (165, 40)
DE 328 Rx
Robin :0
Alex 340 (air squats, 35KB)
Brian W> 🙂 (135, 25)
Missy 304 (115, 25DB)
9:30
Janet 231 (25)
Rach
Frank W>
Ed 236 (185, 30)
Kerri 259 (105, 20)
Tanya 🙂
Kehl 🙂 (f=ma)
Jesse 349 (75, 15)
Allison 305 (105, 20)
Betsy 330 (85, 10/15)
Alexa :0
Julia 🙂
Dan E> 🙂
Steve M. 317 Rx
marissa W. 268 (85#, 15)
Christine 271 (85, 25)
Bri 291 (85, 15)
Tiff 298
Megan S. :0
Megan V. 😉
Stacey 🙂
Kyle E. 307 (135, 40#)
Chris M. :0
Becky :0
KtS :0
Faith 338 (bike, 80# hex, toe touch abs)
John 334 (106 KB deads)
4:00
Fili 262 Rx
Chris S. 🙂
Anna 🙂
Heather 232 (30, 105)
Dave :0
Erin 236 (35#DB clean and jerk) Rx
Lombardi 🙂
Robbie :0
EQ 351 (35KB) Rx
Cindy 🙂
MOrgan :0
Smith 🙂
Zach :0
Shawn C. 🙂 (135, 30#)
John C. 316 (40#< 155 DL) Pat D. 🙂 5:00 Ben 230 (185, 35) Alex D. 🙂 Steve K. 🙂 Kyle K. 🙂 TIm C. 🙂 (165, 35) Mel 🙂 Jeff C. 🙂 (165, 25) Catherine :0 Tina :0 Nikki K. :0 Julie Ray . Elissa Ray F. Joe S. 😉 Chase Dani
6:00
Stu 234 (95 sumo, 20# kb rows)
Andrew 317 (185, 40)
Bob B. 322 (40#)
Blake 314 Rx
Drake 292 (195, 35)
Pat 270 (165, 35)
DT 🙂
7:00
Nik 319 Rx (sumo)
Nicole 🙂
Sydney 279 (95/85 sumo, 15kb)
Keith 229 (135, 35)