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| Victor and Sarah just finished on-ramp and are jumping into classes. Be sure to welcome them to the community, we're excited to have y'all. |
Open Gym Day
refine your skills
do a custom workout
make up a missed WOD
work on goals
roll out and stretch
today is yours
I did the hero WOD - J.T.
ReplyDelete21-15-9 rep sets for time of:
Hand Stand Pushups
Ring Dips
Pushups
(Wanna improve my pushup endurance for the next Cindy!)
Finished in 18:26
Did some skill work on snatches as well
Let's see what the early classes did:
ReplyDeleteBurpees
HSPUs
Ring Dips
DUs
Pushups
Situps
Squats
Rowing
Running
Snatch
Cleans
Front Squat
GHD Everything
Press
Push Press
Did I miss anything??
Well, maybe pull ups, but who's checking? :)
ReplyDeleteWorked on hang snatches, max weight 70#
50 thrusters (45#) and 50 sit ups for time, 4:37
8:30am....big things getting done....enough said....PM'ers let get it!
ReplyDeleteDid yesterday's WOD here in Denver. A mile high up made this even tougher. Finished in 15:48. My lungs wanted to stop so bad...felt so weak after.
ReplyDeletehey guys hope all is well. Just finished a wod that broke me off. I could not get air back in my lungs.
ReplyDelete21 15 9
Calorie row
burpees
SDHP 75#
KB swings 55#
Wall balls 20#
Thrusters 75#
amanda- great job!
ReplyDeletecody- you are nuts, hope all is well
everyone else- the 430 pm class was awesome and huge, if you didn't come you missed out
Tomorrow is Friday, this means afternoon classes will be legit! Be there.
ReplyDeleteDon't forget run!
ReplyDelete400 meter run
30-24-18
situps
squats
kb swings
400 meter run
16+ min
Fran with med band 6:45
ReplyDelete1000m row 3:47