Come in between 4:30 and 7:30 to make up one of the last 4 workouts. This week the choices are:
- Deficit Deadlift 3-3-3-3-3 then 100 KBS for time (53/35#)
- Teams of 3 complete 10 rope climbs, 150 wallballs (20/14# to 10/9′), 100 pull ups, 75 sandbag cleans, 50 burpees over bag, 10 rope climbs
- AMRAP in 5 minutes of 5 front squats (135/95#), 10 dynamic push ups, rest 5 minutes, AMRAP in 5 minutes of 5 back squats (135/95#), 5 strict pull ups
- Bench Press 3-3-3-3-3 then max consecutive push ups
WOD Notes: Anyone starting up a new years paleo challenge is welcome to complete the fall nutrition performance test as well during make up night tonight.
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Anyone doing the partner wod?
i want to. what time can you be there?
Let me know what time you guys are thinking for the partner wod. I may make it in today and would like to give it a whirl.
hey guys i can be there around 5? will that work. i can get there earlier too
I am def up for the partner WOD too!! I can be there at 5.
I should be there a little after 5 hopefully no later than 5:30. I’d like to join but if you have a group ready to go don’t worry about waiting for me
i will be there by 430 to stretch some and will be ready to go when ever
We can kick you off in teams of 2 or 3 depending on when people show up and are ready to go!
Results:
Deadlift 3RM
Sarge 185
Bench Press/Pushup
Garrett 245/35
Team WOD
Phil/Jenn/Rick/Korba: 19:50
There weren’t a lot of results left on the board when I left, so post to comments if you forgot 🙂
New Year Nutrition Challenge Kickoff:
1 minute max strict pull-ups
75 wall balls
1RM clean in (10 minute cap)
1 mile run/1600m row (snow)
Erin – 10 (P), 4:30, 100# (Hang Power) PR!, 7:02 row
Dave – 36 push ups (ouchie), 3:47, 215# (Power) PR!, 5:55 row
Jen – 12 (G), 4:16, 95# (power), 6:32 row
Nice work on your clean PR Erin!!
James 15, 62, 24#, 215 SHP, 7:02 Row