Tuesday, January 7, 2020
Breaker Run
I’ve now been back for a little over a month spending more and more time at the gym and I tell you what this place is really great. Every day since I’ve been back I’ve run into someone that I’ve not seen in over a year so needless to say everyday has left me waking and going to bed with a smile on my face…. well minus a few days after Sam died but other than that all smiles. What I’m getting at here is thank you for welcoming me back in to the gym and really making my whole transition back to regular life very painless. Keep getting your butts to the gym and if you are not at the gym anymore you can easily fix that if you would like, just show up and workout. You are all some pretty alright people.
Have a great Tuesday.
Have a great Tuesday.
Loomis!
This WOD. 😍
I like the throwbacks😊
1.) Breaker Run
Every 3 minutes for 24 minutes alternating
Every 3 minutes for 24 minutes alternating
0dd: 500m Row
Even: 30/24 cal Assault Bike
note: getting faster each round so don’t try to die by rowing a sub 1:30 your first go
note: getting faster each round so don’t try to die by rowing a sub 1:30 your first go
2.) 5-3-3-2-1-1-1 Push Press, add load each round working up to heavy single
*3.) 5 x 3 Pressing Snatch Balance @ approx 55%
note: feet are in receive position and there is no dip/drive just drop like you’re pushing yourself down using the bar
note: feet are in receive position and there is no dip/drive just drop like you’re pushing yourself down using the bar
*4.) 3 rounds
25 WallBalls 20/14lb
50m Sandbag Carry 150/100lb
25 WallBalls 20/14lb
50m Sandbag Carry 150/100lb
*5.) 4 x 20 Kipping Handstand Pushups, rest as needed between sets
note: scale down reps instead of adding abmats
*6.) 15 min AMRAP
12 Reverse Hyper
10 Super Slow Back Extensions
8 Super Wide Grip Strict Pull-ups
note: scale down reps instead of adding abmats
*6.) 15 min AMRAP
12 Reverse Hyper
10 Super Slow Back Extensions
8 Super Wide Grip Strict Pull-ups
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Bradley Boockmeier
Rower: 1:52, 1:48, 1:44, 1:40. Bike: 1:43, 1:35, 1:22, 1:06
285# Push Press
13
0
Grant Soletski
bike 1:38 1:47 1:52 1:51 row 1:53 1:50 1:50 1:49 165PP
rhythm was a dancer today on that bike
7
0
Jennifer McFall
140 PP, failed 147 for a PR. Row: 2:18, 2:18, 2:13, 2:07. 20cal bike: 2:30, 2:34, 2:27, 2:31
8
0
Kelsey Waack
Row 2:08–>1:52 // Bike 2:18 —> 1:23
PP ^120 (PR) // Sandals 9:15 @ 75#
13
1
Nice PR FRIEND!!!
Megan Vogel
Row: 1:49, 1:47, 1:48, 1:48. Bike: 1:23, 1:20, 1:22, 1:14.
170# PP (15# PR). + snatch bal and HSPU EC. Oh and some rhoen time :)
7
0
Pauly VanderKelen
Bike - 1:41, 1:38, 1:24, 1:09 / Row - 1:45, 1:43, 1:40, 1:37.
Biked first / Push Press: 5@135, 3@165, 3@185, 2@205, 1@225, 1@235 (10# PR!), 1@240 (15# PR!), 1@245 (20# PR!), failed @ 250#. 5x6 Ring MUs for 30 total / 4x10 Strict GHD Sit-Ups with a 75# dumbbell on my chest.
2
0
Sylvia Christensen
Row: 1:54, 1:54, 1:55, 1:58 Bike:1:34, 1:36, 1:40, 1:40. 5x3 PSB (85#)
10
0
Theresa Rosenquist
Done! Goalz met:
Knee ok bike and row✅ 24->20 cals}x3 ~ 2:30, 500s @ 2:20 - 2:15. PP: 40/45/50/55/65/75/85
12
0
Tim Houge
Don’t wanna talk about BR
200# push press, body weight PR I’m pretty sure
11
2
Tim, as long as you finished 100m in under 15 minutes, you're doing better than last time!
You’re speaking the truth Bradley
Tom Fameree
Bike: 1:51, 1:54, 1:52, 1:51. Row: 1:52, 1:52, 1:51, 1:42
225 to 355# Deadlift (15# PR!!)
13
0