Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “15.5” – 27-21-15-9 reps for time of row (calorie=1 rep), thrusters (95/65#)
- Bench Press 5×3 (70-80%, 3 second eccentric) then 3x max effort banded push ups
- 5 rounds of 30s on, 30s off: wall climbs, Russian KBS (70/53#), Russian twists (45/25#)
- Complete for time: 1 mile run, 50 pull ups, 50 burpees
- EMOM for 20 minutes: hang power clean, hang clean (80%)
- AMRAP in 9 minutes of 15 KBS (53/35#), 30 double unders
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Hey guys, do you have results from Monday’s WOD (1 mile run, 50 pull ups, 50 burpees)? They are not posted, and I’m curious how I did. Thanks.
Weren’t you there? haha
results are posted!
WOD from South Beach:
100 abmat butterfly sit-ups
3(Jess) 5(Todd) rope climbs
100 air squats
500 m run
100 kettle bell swings
50 burpees
Jess 24:10
Todd 29:12
The weather is getting warmer, records and PR’s are falling. It may be time to organize a spring Beer Mile. If you don’t know what it is please see the attached video, or if you are just bored at work same idea applies.
http://www.flotrack.org/coverage/251607-Flo-Beer-Mile-World-Championships-2014/video/765871-James-Hansen-Breaks-Beer-Mile-WR-45625#.VR1XrfnF91Y