Sunday, May 7th

6
May

Sunday, May 7th

_DSC2454

Limited schedule today!

Endurance WOD

5 x 400M, every 3 minutes
Rest 5 minutes
5 x 100M, 90 seconds of rest between each effort

Meet at 10:30am at Girls Gate.

Open Gym

2:00 – 4:00pm

17 Responses

  1. dtm

    Pack light in case there isn’t someone to watch bags, bring a timing device and wear your fitness underpants.

    Scaling options will be offered.

  2. El Capitan

    For Time:
    800 Meter Run, 30 Power Cleans (135/95), 10 Barbell-Facing Burpees
    800 Meter Run, 20 Power Cleans (175/115), 20 Barbell-Facing Burpees
    800 Meter Run, 10 Power Cleans (205/135), 30 Barbell-Facing Burpees

    25:36

  3. El Capitan

    For Time:
    800 Meter Run, 30 Power Cleans (135/95), 10 Barbell-Facing Burpees
    800 Meter Run, 20 Power Cleans (175/115), 20 Barbell-Facing Burpees
    800 Meter Run, 10 Power Cleans (205/135), 30 Barbell-Facing Burpees

    25:36

  4. Matt

    Saturday: 10 hill sprints with Mickey, full recovery walk each time
    – mostly around 22 sec, one was as slow as 32

    Sunday:
    Max Pull-Ups 19
    Max Pull-Ups 16
    Max Chin-Ups 20
    Max Pull-Ups 13, 11, 10, 10

    1. Matt

      And how could I forget! Ghd holds with jcash
      — 1 min max, then messing around with wallballs passes, pvc btn presses, and so on

  5. Matt

    Saturday: 10 hill sprints with Mickey, full recovery walk each time
    – mostly around 22 sec, one was as slow as 32

    Sunday:
    Max Pull-Ups 19
    Max Pull-Ups 16
    Max Chin-Ups 20
    Max Pull-Ups 13, 11, 10, 10

  6. Jason

    15-12-9-6-3
    Shoulder to overhead @95#s
    Chest to bar pullups
    – 6:54 or 7:54, i forgot when i started

    3 rounds:
    10 back extensions
    10 ghd sit-ups

  7. Joe

    Squat 3-3-3-3-3-3-3-3
    215-225-235-240-245-250-255-260 for 2.5

    Bench 5-5-3-3-1-1-1
    155-160-170-175-185-195(pr)-200(f)

    Then: normal Sunday monkey business

  8. Rekas

    Endurance WOD this morning w/ some cool cats.
    Sprints were good and I beat Dan on the last one so that is a victory.

    OG

    BS 5×5 @ 155# across all sets (5# more than last time)
    Ring dips – some 1s, 2s and 3s (PR – 3 in a row) NFT; Celebration dances may or may not have gotten a little weird. Working on the kip – thanks for all the tips team!

    Strict pull-ups (a few) and some swinging + failed bmu attempt hehehe

  9. Rekas

    Endurance WOD this morning w/ some cool cats.
    Sprints were good and I beat Dan on the last one so that is a victory.

    OG

    BS 5×5 @ 155# across all sets (5# more than last time)
    Ring dips – some 1s, 2s and 3s (PR – 3 in a row) NFT; Celebration dances may or may not have gotten a little weird. Working on the kip – thanks for all the tips team!

    Strict pull-ups (a few) and some swinging + failed bmu attempt hehehe

  10. JLee

    Mobility stuff hip, groin, shoulders

    Step Ups @ 85-95# 3×10 per leg
    Strict Press same thing but with my arms

    Bunch of pull ups and some legless rope climbs

  11. dtm

    EWOD:
    400s: 76/76/81/81/84

    100s: I beat Liz the first four rounds and then she decided to run hard the last one and beat me.

    My hamstrings already hurt.

    Good running, I’m happy everyone was able to do the 400s Rx, it just means we can do even harder workouts as the summer goes on!

  12. dtm

    EWOD:
    400s: 76/76/81/81/84

    100s: I beat Liz the first four rounds and then she decided to run hard the last one and beat me.

    My hamstrings already hurt.

    Good running, I’m happy everyone was able to do the 400s Rx, it just means we can do even harder workouts as the summer goes on!

  13. Alice

    EWOD
    400s: 1:15, 1:16, 1:22, 1:22, 1:25
    100s: check.

    OG
    Back Squat 3s: 150-150-150-140-140
    Wendler Press: 70×5
    Max Effort Strict Pull-Ups: 9(pr)-8-8-5-6
    Cash Out: 4 minute plank

  14. Alice

    EWOD
    400s: 1:15, 1:16, 1:22, 1:22, 1:25
    100s: check.

    OG
    Back Squat 3s: 150-150-150-140-140
    Wendler Press: 70×5
    Max Effort Strict Pull-Ups: 9(pr)-8-8-5-6
    Cash Out: 4 minute plank