WOD 6/23/13
5 Minutes of Back/Hip/Ankle/Shoulder Mobility
A- WU- 8 Minute AMRAP of: 20 Plate ground to overhead (25/45)/20 Plate Squat (25/45)
Notes: At the top of every minute 3 burpees chest to plate/jump on to plate
B- Michael= 3 RFT of: 800M Run/50 GHD Back Extension/50 Sit Ups
Navy Lt. Michael M. McGreevy Jr
C- 3 Rounds of: 8 K.B. or D.B. Press (45/25×2)/10 each Lunge (45/25×2)/1 TGU L (45/25×2)/1 TGU R (45/25×2); 1 Minute Active Rest in a Plank between rounds
I showed up this morning in place of Ryan. 😉
8-min AMRAP: 2 rounds + 20 reps
Michael: 2 rounds + 400 m run (in 30 minutes)
I’m cooked.
We’ve been doing Whole30 this week, so that helped; but my sleep has been pretty wretched, so that didn’t help. Also, I haven’t been to class in weeks. 😉
A- WU- 8 Minute AMRAP of: 20 Plate ground to overhead (25/45)/20 Plate Squat (25/45)
4 rounds +10 Rx (I barely stopped to breath)
Notes: At the top of every minute 3 burpees chest to plate/jump on to plate
B- Michael= 3 RFT of: 800M Run/50 GHD Back Extension/50 Sit Ups- 26 minutes and change Rx
Navy Lt. Michael M. McGreevy Jr
Love that Hair Dave!!
Michael= 27:57
Great wod, cooked from the week…
Looking forward to this upcoming week!!
Good job Lou. It was good to see you keep pushing even after cramping up.
Michael 20:04 Rx. Pr’d 800 m run 3:02 on first run. Great class comp team. I like the push.
Great energy in class today. Everyone was dialed in.
Proud to make the blog.
MICHAEL 28:53