Monday, January 16, 2012

Monday, January 16, 2012

"We acquire the strength we have overcome."  - Ralph Waldo Emerson

Warm-up: 30 DU's, 200 m run, 40 sec bike; 5 Pull-ups, 10 Push-ups/Squats/Back ext x 2; 3-2-1 Back Squats

Mobility: Quads, Hams, IT-band

WOD:
Strength: Back Squat 1-1-1-1
Then: AMRAP in 12 minutes:
6 DB Hang Power Cleans
9 Box Jumps
12 Wall Balls
DSS Lap
7:15 Class: Kevin with 115 (front) and 3 rounds +15 reps.
9:30 Class: Patrick got 220 (PR) and 5 +15 (25#, 24''), Kelly with 145 and 5+9 (15#, 20'') and Betsy with 90 (PR) and 5 rounds (15#, 16'').
6:00 Class: Toby with 405 and 5 rounds (20#, 24''), Nick 335 and 5 rounds (30#, 24'') and Greg 145×3 (Shoulder Press) and 6+15 (45# Plate pull, 20''). Great job, guys! 
IMG_9658  IMG_9666  IMG_9679

 

By |2012-04-16T02:57:18+00:00January 16th, 2012|Uncategorized, WOD|0 Comments

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