Catching Up...

Today...Thursday 9/22

9-15-21

Squat Clean Thruster

Toes 2 Bar

REST as needed...then...

Death by Sqaut Cleans (bwt if possible)

increase 1 rep every minute on the minute...continue until failure

Val ~ 8:33 (45#) - 95# x made 3

Syd ~ 7:26 (75#) - 175# x made 5

Flexibility Training / Active Rest

for the Rest of us...

NOW THE CATCHING UP...

We have been doing CFJAX...

Tuesday

Shoulder Press

1 x 5 @ 65% 1RM

2 x 3 @ 75% 1RM

3 x Max Reps @ 80% 1 RM

3 Rnds for Time:

400m Run

8 Muscle Ups

(Rapids Crew sub is 2 Pull Ups & 2 Dips = 1 MU...Must be performed that way 2 & 2 for 8 rounds to equal the 8 rounds)

Britt ~ 100# 8/5/3 ... 13:01 (Rx)

Bertag ~ 133# 11/7/7 ... 15:44 (2 & 2)

tb ~ 133# 7/6/5 ... 14:33 (Rx)

Hansen ~ 16:55 (Rx)

Stan ~ 18:22 (green band for dips)

Wednesday

AMRAP in 12 Min:

3 HSPU

6 Box Jumps (30")

9 OHS (95#)

Feidt ~ 6 / 275# - 5/3/x

Bertag ~ unknown when he doesn't like the WOD

Britt ~ 7 + 2 HSPU / 205# 8 / 225# 6/5

tb ~ 8 / 295# 5/5/x

Hennesy ~ 5

Blake ~ 5

Sorry about the late posts...I like this to keep track of our progress and have been slacking...

VAL... GREAT POST...even better WOD this am!!!!

NEXT WEEK WOD's begin at 6:05am at the latest... 6-6:05 is set-up time!!!

IF you want in or need to warm-up be there earlier...Let's keep this group together

The magic of the WOD's is the competition, camaraderie and pushing each other...