WOD 03/28/16
8 Minutes OH/Shoulder/Calves Mobility (Click links for details)
A- WU- For Time: 500M Row +
1 Minutes Max Reps Banded Pull Apart +
20 PVC OH WallFacing Prisoner Squats
B- OHS- 3/3/3@90% of 03/06/16
Notes: If you missed 03/06/16 build to a heavy single
C- Bench Press- 3/3/3@90% of 02/22/16
Notes: If you missed 02/22/16 build to a heavy single
D- 3 RFT of:
400M Run
15 Box Jump (30/24″)
15 USA K.B. Swing (2/1.5 Pood)
… and so the heavy cycle begins lol
I wanna be the first to wish Izzy a Happy Birthday!
I love you babe, you mean the world to me.
Don’t forget your Birthday Burpees.. ( is that a thing)
Happy Birthday Head Coach!!
Gym was closed 3/6. Should we do 90% of last heavy squat, or go for a heavy single again?
happy happy bday coach! may you grow older but stronger.
Happy Birthday Coach Iz!!!
Happy Birthday Coach Iz!!
Happy Birthday Coach!
PLEASE ENTER YOUR SCORES TONIGHT BEFORE 8PM
WE STILL HAVE A LOT OF PEOPLE THAT NEED TO ENTER A SCORE
Happy Birthday! Many more!
A) 500m row (1:42) + 1min Banded Pull Apart + 20 OHS PVC Prisoner Squat
B) OHS 3×3 @83kg
C) Press 1rep @60kg (triceps/shoulders/low back smoked)
+ 21 @48kg (3:41)
D) 3RFT of: 400M/15 BXJ (30″)/15 USA KBS (2 pood) – 10:28
E) Assault Bike – 10rds of : 10sec work/10sec rest (50ish cals)
+ 90sec Ring Support chair sit hold – 1 DB Man Maker Penalty
Very sore, tired & burnt out from the Open. Also impressed with how everyone got after it this year.
Happy to get back to regularly scheduled programming.