WOD 5/18/14
8 Minutes of Ankle/Hip/Lumbar/Wrist/Shoulder Mobility
A- WU- 3 Rounds of 30 Seconds Each: Jumping Jacks/Flutter Kicks/Mountain Climbers
B- For Time: Row 1K/10 Minute AMRAP of: 5 HSPU/10 GHD Hip Extension/15 Taters (24/16kg)/Row 1K -26 Minute Cap
Notes: Against a continuously running clock/Row 1K then immediately begin AMRAP/Take note of time that you begin AMRAP/Alternate legs on the Pistols/As soon as 10 Minutes has expired begin second 1K Row/Score= Total time to complete both rows and the AMRAP + # of rounds/Example:24:20 Total Time + 7 rounds + 5 HSPU + 10 C2B Pull Up.
C- 8 Minute AMRAP of Ascending Ladder: M.B. Clean (20/14)/M.B. Sit Ups
Notes:Perform Ladder begining with 2 then3,4,5 etc;/Continue in this fashion until 7 Minutes has expired/Score= Total # of Rounds Completed
*D- Weighted Plank– 3 Rounds Max Effort (45/25); 1 Minute Rest
*= If Time Permits
Had lots of fun today at the gym and at the park!
WOD
B- For Time: Row 1K/10 Minute AMRAP of: 5 HSPU/10 GHD Hip Extension/15 Taters (24/16kg)/Row 1K -26 Minute Cap : 19:26 with 3rds + 10
C – 9 rounds + 10
Field Day
the loop: 36:17 – Thank you all for the cheering – I really didnt think I was going to be able to do this. Big, big thanks to Julie for keeping me going the whole time!
And Marcos was bragging about how great you did in class today, I’m proud of you Shara.
That’s right. She got busy.
Way to go Shara! So bummed we missed it today.
Caroline, you look amazing in this photo! Beast mode today on the run too. Get it!!
5k/ the loop 31:04 PR by over 2 minutes. Thanks to Iz for keeping me going. Xoxoxo
Field day was a HIT!!! We had lots of fun with the kids playing dodge ball and the guys going at it in Football. Had great time playing Shuttle cock with everyone 🙂
Nice to see Andrea and all the Wives today, Adams wife and Garethes, and Matt H…. Cool beans guys.
BBQ WOD coming up in June. Check out the events page for info
“Lumber Jack 20” – 27:02 Rx
My first time doing this workout Rx. I was told I’d get a beard if I did it… Lies.
We’re reviewing your application.
26:40 on the run. 4 sorry ass pullups on the grease bar. At least 10 wiffs playing badminton.
Had so much fun today!
Oops, I think this was 25:40 actually.
A) 3 Rounds of 30 Seconds Each: Jumping Jacks/Flutter Kicks/Mountain Climbers
B) For Time: Row 1K/10 Minute AMRAP of: 5 HSPU/10 GHD Hip Extension/15 Taters (24/16kg)/Row 1K
17:50 total – 3:35/3rds+2/3:40
C) 8 Minute AMRAP of Ascending Ladder: M.B. Clean (20/14)/M.B. Sit Ups
11+11
Park Loop: 24:02
Badminton: loss, but I think we were graceful in defeat.