Happy Birthday Cheryl (Part C is for you)!
Bring a buddy! This Thursday (all classes) and Saturday (all classes) are going to be free for anyone to come to! This would be a great opportunity to bring someone (a family member? A friend? Coworker?) who has been curious about what we do! No experience required!
Get your nutrition in gear! We are starting a nutrition challenge starting July 8th! Stay tuned for details….
WOD 06 17 13
A. 5-5-5-5-5 Back Squat. Work up to a heavy set of 5 (last 2 sets should be approx 80-83%)
B. 3 Rounds:
1 set ME Strict pullups (if >12, use wide grip). Chinups are also allowed.
1 set ME Strict Dips (no kip).
Rest 2 min between rounds. Start dips immediately (within 10 seconds) of pullup completion.
C. (For Cheryl’s B-day!) 10 min CAP:
30 OHS (135/95) cash in. With remaining time, AMRAP:
3 Hang Squat Cleans or Squat Cleans (135/95)*
9 T2B
*Ideally, the OHS and Cleans are performed with the same load.
Post times, loads, and comments.
Miss you guys!! Since we are still trying to make our way home (it’s currently 12:30 AM) I probably won’t make it in tomorrow. But we’ll see… Happy Birthday, Cheryl!!
Happy Birthday Cheryl!!
Amped for nutrition, Kris. Kara and I are already gearing up for Whole30, so we’re very curious what is up your sleeve 🙂
Oh, I thought the nutrition paragraph was Kris’s note. Alas 😛
Word on the street is that cookout milkshakes will be in the nutrition challenge.
This sounds like a fantastic plan, and I’m anxious to be a part of it.
Happy Birthday C*
Happy Birthday Cheryl!
A. worked up to 145#
B. 5 pull ups and 4 dips total
C. used 53#, due to the fact that overhead is not my forte, and got through
5 rounds + 1 in the 10 minutes
Happy Birthday Cheryl!!
Thank you all for suffering through this with me 🙂
A. Worked up to 125#
B. 13/25 with red bands
C. 2+3 at 73#
A. 245
B. 25 (Wide Grip)/26 Dips
C. 4 + 8. Felt like death during this WOD and threw a mini tantrum.
That bad, huh?
Glad I’m not the only one. Between the phil special and this, we’ve had a few miserable metcon’s.
I gotta get better at posting quickly after finishing the WOD…
A. Worked up to 135#
B. 13/28 red+purple and red on a walker
C. 2+8 with 45# OHS and 73# Squat Cleans (my OHS form is still in the works…)
Struggled all the way through but happy I actually made it in!