AMRAP in 11 minutes of an ascending ladder by 3’s of:
- back squats (155/105#)
Complete a 30 yd farmer carry after each set AHAP.
Then
500m row
WOD Notes: The back squat workout will be 3 squats, farmer carry, 6 squats, FC, 9 squats, FC and so on until time expires. Anyone who cannot put the bar over their head will complete front squats instead. We will set athletes off in heats of 5 every 3 minutes so that as soon as your 11 minutes are up, the clock starts for your 500m row. The results will be recorded as total number of back squats completed and your 500m row time. AHAP = as heavy as possible.
This Post Has 9 Comments
This looks amazing.
Breakfast Club Results
Ceil 6+9, 2:02? (120, 70)
Jenn 5+2, 2:02 (115, 66)
Sara 5+12, 2:48 (44)
Nicole 5+15, 1:55 (55, 53)
Missy 7, 2:06 (55, 53)
Thanks for the great workout this morning, Sarge! My squats were actually at 85, not 55 though
YOU TELL HER MISSY!
Bad Sarge!
Iron Phoenix Sign Ups!!!
Great to see all the added ladies names on the Battle for the Iron Phoenix sign up sheet last night! Keep them coming!
This is a GREAT time to shine and celebrate each others’ improvements, PRs, firsts…ALL THE FITNESS.
Let’s get some more names up on the sheet, Ladies and Gents. Young, not so young, experienced or new, this is a wonderful day to experience the competition atmosphere in our own environment. It’s just a great time.
Cmon. Do it. You know you want to.
I’ll be signing up. I had to make sure the kidlets were taken care of
Hey guys! Just wanted to extend an invite—
If anyone is interested in running track workouts (I know, slim chances haha) I meet up with a small group of people every Tues at 6:30pm, Phoenixville HS track. We don’t have a coach or anything, but the workouts change each week and there’s at least people to run with and keep motivated! Everyone is welcome, feel free to just show up 🙂
Results:
9:30
Jen C. 21, 2:30 (75, 62)
Rach 18, 2:03 (83)
Ryan 18+c, 2:31 (155, 106)
Paul 13:15, 18+2 (105, 70)
Matt S. 13:33, 18 (135, 70)
Tanya 2:31, 18+14 (105, 70)
Chris 2:48, 18+19 (85, 70)
Dave C. 16:24 (6 rds, (115, 70)
Patrick M. 2:04, 15+8 (155, 70)
Moira 2:45, 7 rds (70, 26)
John 18+15, 1:56 (12:58)
4:00
Bre 🙂
Choe 21+c, 2:33
Steve 18+1, 2:10 (155)
Tom S. 18, 2:19 (125)
Brooks 2:14, 18+6 (105, 70)
Duris 21+c, 2:56 (R)
Mike C. 18+7, 1:53 Rx
LIndsay 18+11, 2:24 (55R)
Stuart 12+2, 2:40 (95)
Zach T 12+5, 1:51
Vanessa 18+1, 2:33 (65R, 53)
Murray 18+15 1:53 Rx
5:00
Boelker 21+c, 1:53
Caine 21, 2:56 (95)
Tav 18+8, 13:15
Kelly D. 18+6, 13:24 (70)
Allen 18C, 2:27 (105)
Robbie 18+5, 1:55 Rx
Patrick S. 18, 1:56
Nikki K. 18+14 85R, 2:30
Tim 18+6, 2:54, 95
Dani 18, 2:32
Sabol 18, 2:04
Sigal 18+12, 2:38 (135)
DK 🙂 135
Chase 18, 21:53, 1:38 Row
Bob K. 18, 2:01, 125
EQ 🙂 85
7:00
Emmy 18:15, 18, 70
MElissa 13:21, 18, 85
Alexa 13:50, 18, 85
Britt 13:31, 18
Jenny 13:22, 15+18, Rx, 70
Andy 12:51, 15+:)
Ray 12:54, 18, 135
Erik 13:04, 18, 135
Jess 13:33, 18, 50
Fenn 13:24, 18+21, 60
Elissa 13:09, 18, 90
6:00
Jen T. 2:20, 15+6 (95)
Erin 2:18 15+7 (Rx, 70KB)
Jim C. 2:00 18+2 (95, 88KB)
KTS 2:18 18+6 (100)
K. Smith 2:19 15+6 (75, 53KB)
Nikki 2:28 18+8 (Rx, 70KB)
MB 2:26 18+C (75, 53KB)
Janet 2:25 15+10 (75, 62KB)
Christine 2:31 18+14 (65, 53KB)