5-10 Min of Dynamic Warm-Up
Leg Swings / Frankenstein Walks / Hip Mobility / Etc
60 Sec of 15' Shuttle Run (count the touches)
WOD ~ Stand-Up
5-10-15-20-25-30-35 for Time:
SDLHP (95# / 65#)
20 Bastard Sit Ups b/t rounds
* As fast as possible, BUT maintain FORM & FUNCTION
Britt ~ 33 Lines / 21:42 (85#)
Munce ~ 39 Lines / 19:09 (65#)
Avalanche ~ ?? / 22:24
Val ~ ?? / 17:35
Desi ~ 33 Lines / 20:58
Feidt ~ 31 Lines / 24:26
tb ~ 32 Lines / 25:19
K-shon ~ 31 Lines / 26:26
STAN ~ N/A / 25:45
Hans ~ ?? / 20:18
T-Lev ~ 39 Lines / 23:33
BASTARD SIT UPS
MONDAY WOD
Strength
PUSH JERK
3-3-3-2-2-2 (heaviest set of two)
Conditioning
With a 10 Minute Running Clock, Perform as many Reps as possible of:
4 Min. of Push Jerk (155# / 105#)
3 Min. of Box Jumps (24" / 20")
2 Min. of Pull Ups
1 Min. of Air Squats
Britt ~ 205 / 30-65-32-42 = 169
Avalanche ~ 225 / 40-44-20-34 = 138
Feidt ~ 205 / 27-41-20-27 = 115
Desi ~ 85(FORM) / (@85#)26-63-17(PB)-53 = 169
Kate ~ 100(FORM) / (@85#)18-86-24(PB)-56 = 184
Krommy ~ 175 / 17-59-24-36 = 136
tb ~ 225 / 36-50-29-34 = 149
K-Shon ~ 205 / 28-52-27-41 = 148
STAN ~ FORM / (@75#)40-50-20-47 = 157
T-Lev ~ 195 / 20-55-30-43 = 148
Hans ~ 205 / 28-57-25-39 = 149
Riley C ~ 135 / (@105#)27-54-25-33 = 139
Blakslee ~ 135 / (@105#)26-48-28-41 = 143
Two days worth of GREAT TURN-OUT! Keep up the great work!
FORM, FUNCTION & INTENSITY!!!
The competitive edge can get to everyone once in a while...Make sure you are focusing your energy in a positive fashion! Work on YOUR FORM, don't worry about someone else...Be as fast and efficient as YOU can, don't worry about "the other guy".
Be there for one another in a positive way!
I am really disapointed in the tipup participation. I can understand Bertag and Feidt but when I saw TB, Britt and the girls balk at it, the crew that did it was a bit confused. It is only making it more fun and a better workout. Push yourself@!
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