Come in between 4:30 and 7:30 to make up one of the last 5 workouts. This week the choices are:
- Complete for time: 21-18-15-12-9-6-3 of push ups and box jumps
- Sumo deadlift 5-5-5-5-5 then 5×8 zurcher deadlifts (20-30%)
- “HotShots 19” – Complete 6 rounds for time of 30 squats, 19 power cleans (135/95#), 7 strict pull ups and a 400m run
- “Fran” – complete 21-15-9 reps for time of thrusters (95/65#) and pull ups
- Box back squats 10×1 then 30 knee jump box jumps NFT
Event Reminder: For anyone interested in doing the Run for Green Valleys 5k or 10k this Saturday, online registration closes Friday at 5pm. You can also register in person at the event.
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Silly question about 6pm mobility tonight–should I bring a yoga mat?
You certainly can bring one, you may find it more comfortable.
Wod 1
Tanya 9:23 (PU-12″, 20″)
Heidi 15:10 (knee, 12″)
Moira 25:00 (20″ both…first 15 on knees!)
Filchner 7:18 Rx
Kehl 5:49
Wod 2
Joel 195/65
Wod 3
Peggy 42:26 (35#)
Jocelyn 52:00 (55#, G+P)
Kim H. 38:28 (65#, R+B)
NA 35:18 (95#)
Tanner 37:55 Rx
Ernie 34:36 (95, BB, 3rds)
Dave…3rds…then Fran!
Erin 29:15 (55, P, 4rds)
Wod 4
Steve 21:00 (95, P)
Tom S 13:25 Rx
Marissa 12:13 Rx
B 6:16 Rx
Brian 9:42 (88)
Dani 12:26 Rx
Nikki K 6:22 (15#db, G+P)
Rey 8:09 Rx
Jimbo 8:57 Rx
Sidlo 6:17 Rx (:02 PR!)
Wod 5
Kerri (95…drop to 24″)
Great work tonight!
I miscalculated my Fran time. Official time was 12:24. Just for my personal records!!
I spaced out and never wrote my times down.
Hotshots 19 3rds 135# and a mm in 19:45. I stopped at 3 cause of a shoulder ouchie… figured I’d have a go at something short…without cleans in it…
Fran – no bands, first time I’ve done any WOD without a band. My time shows that – 11:02
Wod 2:
Kelly 170/55
Forgot to write it down.