WOD 9/19/14
8 Minutes of Hip/Back/Ankle Mobility
A- WU- 2 Minutes Max Reps Double Unders + 30 Air Squat/20 USA K.B. Swing (20/12Kg)/15 Each Walking Lunge/10 K.B. Goblet Squat (20/12Kg) – 6 Minute Cap
B- Squat- 5/5/5/5/5/5/5 @ 80% of 8/15/14 (+ 2.5 – 10lbs from 9/12/14) – 24 Minute Cap
C- 4 RFT of: 30 Double Unders/5 Front Squat (185/135)/15 Box Jump (24/18″) -16 Minute Cap
Post your scores to the Whiteboard.
The team series looks serious!! Holy Cow, I wish I was elite.
We are going to take on the series this weekend saturday and Sunday afternoon if anyone wants to come down and cheer on the Comp Team!
Looks awesome! Event 6 is gonna be brutal! Around what time?
2pm Saturday and 12pm Sunday 🙂
A friendly reminder to all of you who late cancel or don’t cancel at all and don’t show up for class, there are people on a wait list who actually want to come to class and are not getting into class because of you its not that hard to early cancel. you canceling 15 min before class does not help it takes time for people to get here have some respect. you all know who you are !!
Is anyone else having a hard time getting up from a seated position today?
I just wanted to thank everyone that came out to Jake the Jump Rope’s retirement party. He and I had a great run over the last 4+years. I learned Double Unders with him and set my lifetime PR of 222 Unbroken with him. He will be sorely missed. However I am very excited to be working with Renee’ the Revolution X. Today was her first day and she performed very well with 4 Unbroken rounds of 30. I look forward to breaking the 222 barrier later this year. (yes, I am bored at work).
I like Renee’ she sounds like a humming Bird 🙂
it’s ok Cory- when we are all as good as you at Double Unders…we will write poems mourning our old rope’s demise and the rise of our new ones..
2 Minutes Max Reps Double Unders = 163 + 30 Air Squat/20 USA K.B. Swing (12Kg)/15 Each Walking Lunge/10 K.B. Goblet Squat (12Kg)
Squat- 5/5/5/5/5/5/5 @ 80% + 15lbs = 180lbs
4 RFT of: 30 Double Unders/5 Front Squat (135)/15 Box Jump (20) – 9:14Rxed
Got my New iPhone 6 today!
Some inspiration for everyone inside or out of the gym. Never ever give up – Keep on fighting!
http://youtu.be/I0vSpewcMx4
We were able to get a team series event done last night-
Team Series Event 7
Each team member works one at a time and the transition time is recorded
21-15-9
OHS (75#)
T2B
6:49 Rx
It was nice to have everyone around cheering on- the wods are no joke! More to come tomorrow and Sunday…