For time:
21 – 15 – 9
push press – 95# (65#)
overhead squat – 95# (65#)
GHD sit-ups
Use one barbell (and no rack) per athlete for this WOD… clean the barbell, perform the push press, then rack the bar on your back, adjust your hands to your ohs grip, pop it up and hammer out your squats. If you cannot overhead squat 95#, scale it! But remember, use one barbell! If a glute-ham developer is not available for sit-ups, hit the floor and perform the sit-ups with your feet anchored.
post times to comments:
A huge “THANKS” to Deb for providing us with the new banner. Pretty damn cool!
A huge “THANKS” to Deb for providing us with the new banner. Pretty damn cool!
Pat email me the letter head at robert.lake@pepsi.com the sheet i have is not going to work. you can leave it blank so i can use the same one for diffrent runs.
Pat email me the letter head at robert.lake@pepsi.com the sheet i have is not going to work. you can leave it blank so i can use the same one for diffrent runs.
Our new banner looks sharp! Nice one Deb!!!
Janine and I just did our last workout at the shed this morning… Truly “garage style”. With all equipment moved out, there was so much room in there, we didn’t know what to do with ourselves. We rigged my ipod with a carkit to the stereo to provide music. Janine did her pullups under the pouring rain. No medicine balls to rely on for squats. (Although, we don’t really need them at this point, right coach?) It was much like when we first began… I will miss the “Shed”. But I’m really looking forward to my first workout at the new gym. Very exciting :)))))
Our new banner looks sharp! Nice one Deb!!!
Janine and I just did our last workout at the shed this morning… Truly “garage style”. With all equipment moved out, there was so much room in there, we didn’t know what to do with ourselves. We rigged my ipod with a carkit to the stereo to provide music. Janine did her pullups under the pouring rain. No medicine balls to rely on for squats. (Although, we don’t really need them at this point, right coach?) It was much like when we first began… I will miss the “Shed”. But I’m really looking forward to my first workout at the new gym. Very exciting :)))))
is that a new header on the main page?
is that a new header on the main page?
So, I’m having a hard time letting go of the Shed and this was one last CINDY.
It could have very well turned into MURPH-after warming up with a mile run, all I needed was another 2 rounds of CINDY and then finish with another mile.
Come to think of it – The Shed can still be functional for CINDY, MURPH, ANGIE, any kind of bodyweight WOD.
I seriously have to just let go and embrace the new place!
Thankd for joining me, Sena.
So, I’m having a hard time letting go of the Shed and this was one last CINDY.
It could have very well turned into MURPH-after warming up with a mile run, all I needed was another 2 rounds of CINDY and then finish with another mile.
Come to think of it – The Shed can still be functional for CINDY, MURPH, ANGIE, any kind of bodyweight WOD.
I seriously have to just let go and embrace the new place!
Thankd for joining me, Sena.
as rx’d:
Matt-7:44
Pat-9:40
Charlie-11:03
Diet Pepsi Rob-11:37
scaled:
Jorge-6:18, 45#
Deb-8:15, 40#, back squats
Elena-8:59, 35#, back squats
Melanie-8:27, 15#
Randy-9:35, 45#
Greg-23:26, 21’s @ 95# and the rest w/85#
as rx’d:
Matt-7:44
Pat-9:40
Charlie-11:03
Diet Pepsi Rob-11:37
scaled:
Jorge-6:18, 45#
Deb-8:15, 40#, back squats
Elena-8:59, 35#, back squats
Melanie-8:27, 15#
Randy-9:35, 45#
Greg-23:26, 21’s @ 95# and the rest w/85#
Sena-10:48 (55#, ghd sit-ups)
as rx’d:
J9-11:20 (ghd sit-ups)
Sena-10:48 (55#, ghd sit-ups)
as rx’d:
J9-11:20 (ghd sit-ups)
I loved working out at our new gym. There is a great vibe going! The space is great.
And having a bathroom is exactly what preggo needs…
But… The mirrors have got to go! I just can’t stand looking at myself while I work out. 😛
I loved working out at our new gym. There is a great vibe going! The space is great.
And having a bathroom is exactly what preggo needs…
But… The mirrors have got to go! I just can’t stand looking at myself while I work out. 😛
That was the longest round of 21 that I have ever done!
So slow tonight!
Sena – glad you like the new place!
That was the longest round of 21 that I have ever done!
So slow tonight!
Sena – glad you like the new place!
I still think you did 42 instead of 21…
I still think you did 42 instead of 21…
So felt like it!
New day, new WOD…time to get over it!
So felt like it!
New day, new WOD…time to get over it!
SvW-9:36
Estey-8:40
SvW-9:36
Estey-8:40