WOD 9/13/14
8 Minutes of Hip/Back/Ankle/Shoulder Mobility
A- WU- 400M Run @ 50-75% RPE ; 90 Seconds Rest + The Dot Drill (all 5 patterns 5 x’s each) + 20 Air Squats + 10 Each Walking Lunge – 6 Minute Cap
B- Squat- 3/3/3/3/3/3/3 80% of 8/15/14 (+ 2.5 – 10lbs from 9/6/14) – 25 Minute Cap
C- Against an 11 minute Clock: Run 800m/ Then For Time: 75 Air Squats/50 Ab Mat sit ups/25 Push Up/AMRAP In time remaining: Burpees
Post your scores to the Whiteboard.
Yoga CLASS IS FREEon Wednesday 9/17! Reserve your spot ASAP
Yoga will NOW be offered at 1pm Wednesdays & 3pm Sundays! Starts this week
The whole life challenge is underway.
Don’t forget the rules, prep for your first work week and post your scores.
Xoxox I’m excited. Team TNT is gonna rock this joint. BOOM
Who is Team TNT?!?!
Glad I made it through that 800m run! Onward an upward. Excited for this first day of the challenge! Really pumped we have such a big team involved. 🙂
Kristin, Marisa and me are now TMT – But still BOOM
TMNT.
So Hit up the Smolov Squats today and Man O Man, it isnt easy but it feels good to know I can getthrough it.
I was able to do 10×3 @ 185lbs – 85%+10lbs 🙂
Whole Life challange WOD Score = 4:41 + 108 RX
Haven’t posted in a long time… Hit the 8am WOD with the class.
A- WU- 400M Run 1:42 + Dot Drill + 20 Air Squat/ 10 Each Walking Lunge
B- Squat- 5@45/3@135/225/245 + 3/3/3/3/3/3/3/3/3 @ 267 (85% + 5lbs)
C- Against an 11 Minute Clock: 800M Run 3:39 + 75 Air Squat/50 Ab Mat Sit Up/25 Hand Release Push Up + Amrap Burpees in time remaining= 43 (192 Total Reps)
Mobilized for 45 minutes + 4 Cups of Bullet Proof Coffee to start my day + For breakfast I had a kb kitchen meal of Brussel Sprouts/Carrots/and Chicken + For Lunch I had boiled organic sweet potato/organic raspberries and grilled organic chicken (lots of Turmeric) + Snacked on a handful of Macadamia nuts/Non GMO Jeanies Coconut Macaroon (only ingredient is organic coconut) + For Dinner A New York Strip Steak Grilled (CAFO 🙁 + Baked Plantain Chips/Avocado/ Sautéed Organic Green Kale in Organic Coconut Oil and minced garlic. Lots of water today and Seltzer with my lunch and dinner.
Day 1 has gotten off to a pretty good start lets see how long I can stay focused:)
so nice to have you in my class today! It was fun!
Anyone else finding the WLC website super annoying. Seems likes it is broken or something. I think I’ve entered the same things a million times and then it doesnt save things!
YES Shara, I hate it! Really annoyed when I realized that you are only given a ~4 hour window to enter stuff (8:00 pm – 11:59pm). Mel entered my day 1 since I went to bed thinking the site wasn’t working all day.