12
Sep
Friday, 13 September, 2013
Marty fighting his way through a muscle up workout.
Workout of the Day:
Group Warm Up
2x 30 Seconds on, 10 Second, 30 Seconds on, 10 Second Rest(rest in position in parenthesis)
Push Ups (plank)
Hollow Rock Up (hollow)
Box Jump (squat)
WOD:
Team WOD:
2x each
Row 500 M
As Many Reps As Possible in the time it takes to row of:
Power Snatch (135/ 95)
Knees to Elbows
Dips
Kettle Bell Swings
TEAM 6am – Chad, Erin, Frank, Kelli, Larry (alphabetic order) – 23:55 and 793 reps
Nice job to my team. Stayed after and did some banded box squats ( orange band) 2×15@70% -110#
Noon dude team: John N, Gary K, David S, Cam the bloody Aussie, and Joe C. 23:53, 913 reps. Most of us did snatches at #95 except for John ‘the dude’ N @135.
TEAM 5pm – Steve, Marti, Jen, Dan, Chad(reverse alphabetic order) – 20:46 and 902 reps
GREAT job 6amers!! 2nd row was brutal!