I'll be at work tomorrow... is the releasing pushup hands off the floor at the bottom? or is it at the top, like a clapping pushup, without the clap?PS Its always better without the clap.
SWOD- 2:07 500m rowMETCON- 21:44 35lb plate 65lb bar
SWOD: 2:19 500 m rowWOD: 35 lb plate, 65 lb bar 20:33Kyle tried to say the lunges were 30 each side but Kate and I didn't believe him and did 30 total (15 each side) the rebels we are!
Dietrich, it's a clap free day at the compound! The release is at the bottom of the push up. you come down to the floor( belly/chest on floor) and pick hands up before going into next push.
CFE WOD2 (last weeks)Tabata 8x20sec Uphill treadmill sprints,(in the alt. chamber at Golds)Can't make the compund due to wk sched made up myown WOD: 3 Rds 5x80%RM. Bench Press ". " Back Squat 20 Box Jumps 20 Inclined Situps
Strength WOD:- Power Snatch: 220xalmost, 180 X3,3,3- Ring Dips: +55x4, +50x5, +40x6- Barbell Row: 275x4, 250x6, 230x8
SWOD: 1:56 (PR)Metcon: 25:12 w/16" box jump14 mile bike ride in ~1 hr--kinda slow but it is the first time I have cycled on the open road in ~20 years!
CFFB SWOD:-Back Squats: 15x1 @ 245# (Rack bar and rest 5 sec after each squat)CFFB WOD:-5 Rounds for Time of:1 Bench Press @ 188#3 Supinated Ring Rows2 Bench Press @ 188#5 Supinated Ring Rows3 Bench Press @ 188#7 Supinated Ring Rows12:21 RX
row 500m. :1:43metcon: 15:53 rx
SWOD: CF Football BackSquat @ 320# 15x1 w/5 seconds restSWOD: 500Row 1:37METCON: 17:00Rxd
500m row 1:55Metcon: 14:05 Rx Afternoon classes were rockin' today! It was good to see everyone getting their workout on.
row 2:08 Metcon 27;12 as Rx
There were 16 of you in the 530p class..where are all your posts?! gotta get this posted so we know what to beat next time around =). Awesome job to all the evening classes. It was crazy busy and you all helped cheer eachother on while waiting your turn. Teamwork at it's finest.
SWOD: 1:29 500m rowMetcon: 13:51 @ 29 box
Swod:2:09Metcon: 22:30 rx'd(box height wasn't given so I used a 20")
SWOD: ROW 1:54WOD: 19:51
Swod: 2:07Metcon: 16:07 rx'd