Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
- “Nate” AMRAP in 20 minutes of 2 muscle ups, 4 handstand pushups, 8 KB swings (70/53#)
- Back squat 3-3-3-3-3 then complete 4 rounds for time of run 200 m, 25 air squats
- Complete 3 rounds for time of 20 squat snatch (95/65#) and 30 vertical jumps (18/14″)
- Banded deadlift 12×1 @ 60% 1RM then 200 m unbroke sled drag at 35% of 1RM; assistance work 100 butterfly abmat situps
- Teams of 4 complete 250 pullups, 250 KB swings (53/35#), 250 double unders, 250 overhead squats (95/65#)
This Post Has 8 Comments
Hi Nikki and John! I was thinking about stopping in for a workout tomorrow since its open gym and I can sorta take my time with things and modify. It will be my first workout since the surgery! Looking forward to seeing everyone!
Awesome Eric! See you tomorrow!
Good to hear, Eric!
Thats great news Eric, there have been a few good ones this week too!
I missed WOD’s 1 & 2 they look awesome! But I’m sticking to bar bell club tonight and whatever this new “log” thing is that John was working with the other day.
Welcome back Eric!!
For the team WOD, let’s have Cari and Mike S start at 4:30/5:00 since they have to leave, and then Nick and Miranda can start theirs around 5:30pm. Teams of 2 work fine, youl’ll just split reps in half. See you all soon!
Results from tonight:
Team WOD
Mike S & Cari – 22:28 Rx
Nick & Miranda – 25:11 (44# KB, 65# OHS)
Back squat / short metcon
John 255 (form)
Frank 205, 8:52
Tanner n/a, 12:48 (400m & 50 squats)
Nikki 190, 5:20
Nate
Mark 8 rds + 3 (53# KB)
Craig 10 rds + 1 (1 MU per round, abmat HSPU, 53# KB)
Joe McG 11 rds + 6 (2 ring row, 2 ring dip, 4 HSPU, 205# DL)
20 snatch / 30 vertical jumps
Scott 22:56 (75# DC depth, ~ 14″)