Tuesday, August 12, 2014

10.3


Please read it. 
It might change your thoughts about what we do. 
It might change your thoughts about what it is that you do.
Thanks to  J G Marking for the find.



COMP WOD
     EMOM for 15 mins of
          Min 1: Tabata Battling Ropes
          Min 2: 5 HSPU on the 30 seconds
          Min 3: Tabata Jumping Split Lunge

STRENGTH
     Back Squat
          1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%
     Front Squat
           1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

CLASS WOD
     "G.I. Grace"
          10 Rounds for Time...
               10 Burpee Pull Ups (at least 6 inches above reach)
                3 Clean and Jerks (135/95)

GOAT WORK

5 comments:

  1. STRENGTH
    Back Squat
    1 x 5 @ 155#, 1 x 5 @ 175#, 1 x 5 @ 195#, 1 x 5 @ 215#


    CLASS WOD
    "G.I. Grace"
    10 Rounds for Time...
    10 Burpee Pull Ups (probably about 4-5 inches above reach)
    3 Clean and Jerks (135#)

    17:57

    ReplyDelete
  2. Squatted - %'s, numbers, reps. : )

    Did a lot of cleans and pullups and then a lot of goat work. Good times!

    ReplyDelete
  3. Front squat: 1x5 @ 125, 1x5 @ 135, 2x5 @ 145
    Back squat: 1x5 @ 145, 1x5 @ 155, 1x 5@ 170, 1x5 @ 180

    Class Wod: 15:13 with 95#

    Emom for 15 min: battle rope, lunge, hspu : did it

    ReplyDelete
  4. COMP WOD: check
    EMOM for 15 mins of
    Min 1: Tabata Battling Ropes (I'm available for battling rope demonstration anytime. I'm pretty much the best that Kelsey has ever seen.)
    Min 2: 5 HSPU on the 30 seconds
    Min 3: Tabata Jumping Split Lunge

    STRENGTH
    Back Squat
    1 x 5 @ 145#, 1 x 5 @ 155#, 1 x 5 @ 165#, 1 x 5 @ 175#
    Front Squat
    1 x 5 @ 125#, 1 x 5 @ 135#, 2 x 5 @ 145#

    CLASS WOD: First of all...eww. Finished around 18:20. I thought of 17 reasons why I should quit CrossFit during this wod.
    "G.I. Grace"
    10 Rounds for Time...
    10 Burpee Pull Ups (at least 6 inches above reach)
    3 Clean and Jerks (95#)

    ReplyDelete
    Replies
    1. Turns out I just had gas and GI Grace isn't really THAT bad... So... I didn't quit CrossFit.

      Delete