[youtube=http://www.youtube.com/watch?v=lMJYvetSHvk&rel=0]
Strength
Back Squat 1 and 1/4 x 5-3-2
WOD
Level 1
AMRAP in 10 minutes of:
- Wall Ball (14/10 to 9′) x 100
- Single-Under x 100
- Ring Row x 30
Level 2
AMRAP in 12 minutes of:
- Wall Ball (20 to 10′/14 to 9′) x 150
- Double-Under x 90
- Muscle-up x 30
Schedule Reminders
- We are hosting a Running Seminar on Saturday, February 16th at 9:30 AM. Cost is $40 for members, $50 for non-members.
1 1/4 BS 95, 115, 125(5,3,2)
WOD: L1 reps 1 rd + 15 wb
1.25 BS: 5*185, 3*205, 2*225
WOD: level 2; got through the wall balls and the first 64 double unders. Rough.
In the Walden gym this morning, coming in for the WOD later.
Wendler Deadlift Week 1 – 5-5-5+
265, 305, 350
Finished with 5×10 @ 205#
25 muscle ups for a 265. One more than last year, I’ll take it!
7:10 Karen
DUs in 50 seconds
Had 3:30 left to do MUs
Bs: 149#
1+16, 10#, SU, rr
Back after a week plus off due to a little back “issue”. Going to take it easy for a while and concentrate mostly on form and try to exercise some patience.
1 1/4 BS@95#
WOD: Lvl 1 One rd even w 12#WB
BS: 107, 135, 157#
WOD: Level 1, one rd plus 40WB @ 12#
yep.
Karen: 11:46 Rx (first time Rx for Karen, but 1:50 slower than last time at 16#)
1 1/4 BS: 155, 177, 187
WOD: 240 reps + 2 failed MU attempts with 25 seconds to go. Karen in 8:53.
BS: 125
1 round: 150 WB 14#, SU, RR
BS: up to 131#
WOD: 150 WB, 180 SUs, 7 muscle up transitions with red band
150 + 90 + 2 rx
to 205
150+90+6 rx
BS: 89, 111, 131
WOD: 250 (10#, 1 pull up/1 box dip per MU)
1-1/4 BS: 135×5, 155×3, 175×2
WOD: 240 + 1 failed MU attempt (maybe 2/3 the wall balls were rx)
BS: 89, 121, 143
WOD: 240 rx (got done with double unders and had about 45 seconds with no real plan for muscle up transitions oops)
150 + 50 du + 5 C2B + 40 du (when i realized it was 90 du, not 50… whoops), + 4 C2B
BS: 135
150 (14#) + 100su
BS – 115, 135, 157
WOD – 150 wb (14#), 60 single unders
BS: 185 + 225 + 250
WOD: 253 reps rx
WOD- 150 wbs @ 14#, 9′ + 90 DU’s + 5 redband MU’s
Did this WOD Feb. 18