Complete 3 rounds not for time of:
- 10 box jumps (AHAP)
- 20 deadlifts (50-60%)
- 10 L-sit pull ups
WOD Notes: This is a heavy metcon. There is no time component because we want you to completely focus on the integrity of each movement. This is a great day to try out a higher box (AHAP=As High As Possible), or perfect your L-sit. The deadlift weight should be something you can do 10 to 20 times in a row. If you are an extremely efficient deadlifter, this may be as high as 60%. If you know high rep deadlifts stress your back quickly, consider cutting back the reps or the percentage. Get ready for a sweatfest!
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Weather is looking great for our Valley Forge WOD this Saturday! In case you missed the details it’s at 11:00am and we’ll meet at the covered bridge off 252. We’ll have 2 groups – one will do a metcon utilizing the beautiful scenery and geographic features (ie hills!) in the area. The other group will do a hike up and over Mount Misery. Bring your friends and family for this free, fun, outdoor, summer wod! Open to all ages.
It’s pretty easy to guess that I am a sucker for this stuff, but this one really tops the pile
Emotions of Competition:
5PM Results
Tim 105, 20″
Kelly K. 135, 26″
Nikki K. 115, 18″
Janna 65, 22″, 5RDS
Joe S. 135, 30″
Joe W. ouchie
Duris 145, 24″
Doug 85, 35″
Cathy 65, 16″
Patrick S. 125, 32″
Sarah W. 85, 22″, 5RDS
Erik M. 225, 35″
If I got anyone’s heights or weights wrong in my rush at the end, please let us know. This is a great record of high volume deadlifts and high rep, high box jumps for future reference.
6:00
Boelker 235, 32.5″, L (4 Rds)
Erin 135, 26″, MM/MF
Dave 95, 30.5″, PU
Pete 150, 30.5″, mm
Daria 95, 7.5″, RR
Andrew 135–>95, 22″, P/mm
Colleen 155, 30.5″, 5pu
Steve 175, 30.5″, B/Pu
Robbie 175, 40″, L
Erick 215, 24″, PU
Denise 75, 12″, RR
7:00
Rachael 24″, 85, black/mm
Joanna 26″, 105, tucks
Laurie 20″, 125, tucks
Results:
6:15
Hara 28, 65, p
Patrick M. 39, 185, L
Adam 33, 155, L
MC 28, 135, pu
Julie M. 20, 85, MM+MF
Patti 16, 85, MM+MF
Julie R. 28, 145, P
Russ 32, 135, L
Mohyeed 32, 225S, pu
Dan E. 39, 235, L
Jenn 34, 155, tuck
Tana 24, 115, MM
9:30
John 32, 315, L
Katie L. 28 step, 125, P
Matt 32, 135, L
Katie N. 32, 165×10, tuck
Eric D. 30, 165, L
Marissa 24, 115, MF
Jess V. 24, 90, pu
Quinn 32, 135S, pu
Payton 31, 88KB, pu
Kelly D. 24, 90, P
Paul 31, 175, tuck
4:00
Pugh 39, 205, L
Sabol 39, 275, L
Sarah L. 26, 115, L
Allen P. 24, 105, L
Plummer 18, 75, P+P
KK 26, 115, pu
Moira 25, 50#, ring pull ups from knees, 4 rds
Danielle 26, 115, L
Tom S. 33, 165, L, 4rds
Peggy 20, 75, tuck
Maggie 27, 145, MM
Ariel 26, 105, P+P
Carl 39, 215, L
Chris 20, 115, G+MF 4rds
MB 26, 115, tuck