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!

 

A little note from Kris

 

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.

Cheryl Overhead Squat

 
06 17 13
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14 thoughts on “06 17 13

  • 06 17 2013 at 12:33 am
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    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!!

  • 06 17 2013 at 9:12 am
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    Happy Birthday Cheryl!!

  • 06 17 2013 at 1:35 pm
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    Amped for nutrition, Kris. Kara and I are already gearing up for Whole30, so we’re very curious what is up your sleeve 🙂

    • 06 17 2013 at 1:46 pm
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      Oh, I thought the nutrition paragraph was Kris’s note. Alas 😛

    • 06 17 2013 at 11:54 pm
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      Word on the street is that cookout milkshakes will be in the nutrition challenge.

      • 06 18 2013 at 8:35 am
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        This sounds like a fantastic plan, and I’m anxious to be a part of it.

  • 06 17 2013 at 4:08 pm
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    Happy Birthday C*

  • 06 17 2013 at 6:50 pm
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    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

  • 06 17 2013 at 9:42 pm
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    Happy Birthday Cheryl!!

  • 06 17 2013 at 11:53 pm
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    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#

  • 06 17 2013 at 11:57 pm
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    A. 245
    B. 25 (Wide Grip)/26 Dips
    C. 4 + 8. Felt like death during this WOD and threw a mini tantrum.

    • 06 18 2013 at 9:59 am
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      That bad, huh?

    • 06 18 2013 at 10:27 am
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      Glad I’m not the only one. Between the phil special and this, we’ve had a few miserable metcon’s.

  • 06 18 2013 at 8:45 pm
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    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!

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