My round ligaments are a little sore [read: I can hardly walk] from yesterday’s 200m runs. Perhaps I should stick to rowing for the remainder of my “condition”…?
Row 500M @ 28 SPM- 1:51
Squat- 3/3/3/3/3 (65-85% 1RM) took this really easy 135 for 3 rounds then 155/ 175 it felt good.
Bar Roll Out- 10/10/10/10- I should call these belly flops. oh man I was not infomercial ready this am.
GHR- 15/15/15
Good crew this am, everyone was motivated. Bringing a laser light show and some smoke machines for next weeks 6am Rave. DJ miami mike getting the party started right. the kid is a beast. CT good to have you back.
Row 500M @ 28 SPM – 2:20
Squat- 3/3/3/3/3 (65-85% 1RM) – I did the first 4 rounds at 225, but failed on a couple. Last round at 205.
Bar Roll Out- 10/10/10/10 – These are hard! But I was warned about Cahill’s faceplant, so I stayed safe.
GHR- 15/15/15
Was just Coach Jess and I at 7am. We could use some company!
My round ligaments are a little sore [read: I can hardly walk] from yesterday’s 200m runs. Perhaps I should stick to rowing for the remainder of my “condition”…?
Motivation: http://www.youtube.com/watch?v=Qv3Q1F6AyMQ
It’s good to be back!
Row 500M @ 28 SPM – 2:01
Squat- 3/3/3/3/3 (65-85% 1RM) –
3@135 / 3@145 / 3@155 / 3@165 / 3@175
Bar Roll Out- 10/10/10/10
GHR- 15/15/15
Row 500M @ 28 SPM- 1:51
Squat- 3/3/3/3/3 (65-85% 1RM) took this really easy 135 for 3 rounds then 155/ 175 it felt good.
Bar Roll Out- 10/10/10/10- I should call these belly flops. oh man I was not infomercial ready this am.
GHR- 15/15/15
Good crew this am, everyone was motivated. Bringing a laser light show and some smoke machines for next weeks 6am Rave. DJ miami mike getting the party started right. the kid is a beast. CT good to have you back.
bring this party to the next saturday last games wod!
Marina the ladies night crew IS THE laser light show. DUH!
Row 500M @ 28 SPM – 2:20
Squat- 3/3/3/3/3 (65-85% 1RM) – I did the first 4 rounds at 225, but failed on a couple. Last round at 205.
Bar Roll Out- 10/10/10/10 – These are hard! But I was warned about Cahill’s faceplant, so I stayed safe.
GHR- 15/15/15
Was just Coach Jess and I at 7am. We could use some company!
Noon!
500m Tow @ 28 spm 1:58
Squat
165/185/195/205/215
40 bar roll out
45 ghr
Cash out 21-15-9
KB Swing (24)
Ball Slam (20)
Abmat sit up
4:55
What’s it gonna be tonight?!!
Ha! 500m tow!
LOL what kinda car did you tow? I can’t wait till 8pm! so anstyy
500M row @ 28spm=1:45.7
Squat- WU-3@45/135/165 WS-3@195/210/225/240/255
Bar Roll Out (standing/modified)= 10×4
GHD Raise= 15×3
Warm Up: 500m Row – 2:17
Back Squat 65-85% 3/3/3/3/3 – 110/120/130/140/150 3rep PR by 5lbs
Bar Roll outs from the knee 10/10/10
GHD Raises 15/15/15
Nice WODding with you Babe!