Regular schedule today despite the snow-pocalypse. Be safe out there!
Best of luck to coach Kris today as she competes in Greensboro! (Meaghan and Kim will compete tomorrow)
WOD 01 26 13
A. 10 min to establish a 1RM Strict Weighted Chinup
B. AMRAP 6 minutes: Strict PU/CU/RR. You may only begin attempts EMOM (max of 6 sets). Coming off the bar dictates the end of a set. ROM = chin over bar, arms to full extension. If you are L1, L2, perform standard pullup protocol.
C. AMRAP 4 minutes: Strict Pushups. Knees touching the ground dictates end of a set. Partner up and have a partner count. Chest to deck, folks! No rules on starting/ending sets.
D. For time in teams of 2 (one person working at a time),
100 KB Swings
100 Back Squats (115/85)*
100 Slamballs (30/20)
100 Squats
All movements must be completed before moving onto the next movement.
*Use 40%-50% 1RM or 50%-55% 3RM.
Post loads, times and comments.
+62# weighted chin-up
15, 3, 4, 4, 3, 4 pull-ups
20, 9, 7, 8 push-ups
Partner WOD with ED: 16:51 Rx(!)
Thanks, Ed, for not letting me slack!
Good luck, TOTAL PACKAGE!
Yay girl, go get it!!! Good luck to all our RTP ladies representing in Greensboro!!
Went into the gym today for funsies.
Added five pounds to my previous 1RM front squat since I missed it last week. 270lbs.
Worked up to 205 overhead squat (1RM is 215). Had real trouble getting it overhead.
Worked on snatches for a bit. Took some slo-mo video of me missing 175 twice (1RM is 185). Pretty interesting footage (to me). Got the bar very high, but could not keep it overhead.
Nice, Philly Goat!!
I love slo-mo video day!!