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 my own WOD: 3 Rds 5x80%RM. Bench Press ". " Back Squat 20 Box Jumps 20 Inclined Situps
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.
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?
ReplyDeletePS Its always better without the clap.
SWOD- 2:07 500m row
ReplyDeleteMETCON- 21:44
35lb plate
65lb bar
SWOD: 2:19 500 m row
ReplyDeleteWOD: 35 lb plate, 65 lb bar 20:33
Kyle 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.
ReplyDeleteCFE WOD2 (last weeks)
ReplyDeleteTabata 8x20sec Uphill treadmill sprints,
(in the alt. chamber at Golds)
Can't make the compund due to wk sched made up my
own WOD: 3 Rds 5x80%RM. Bench Press
". " Back Squat
20 Box Jumps
20 Inclined Situps
Strength WOD:
ReplyDelete- Power Snatch: 220xalmost, 180 X3,3,3
- Ring Dips: +55x4, +50x5, +40x6
- Barbell Row: 275x4, 250x6, 230x8
SWOD: 1:56 (PR)
ReplyDeleteMetcon: 25:12 w/16" box jump
14 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:
ReplyDelete-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 Rows
2 Bench Press @ 188#
5 Supinated Ring Rows
3 Bench Press @ 188#
7 Supinated Ring Rows
12:21 RX
row 500m. :1:43
ReplyDeletemetcon: 15:53 rx
SWOD: CF Football BackSquat @ 320# 15x1 w/5 seconds rest
ReplyDeleteSWOD: 500Row 1:37
METCON: 17:00Rxd
500m row 1:55
ReplyDeleteMetcon: 14:05 Rx
Afternoon classes were rockin' today! It was good to see everyone getting their workout on.
row 2:08
ReplyDeleteMetcon 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.
ReplyDeleteSWOD: 1:29 500m row
ReplyDeleteMetcon: 13:51 @ 29 box
Swod:2:09
ReplyDeleteMetcon: 22:30 rx'd(box height wasn't given so I used a 20")
SWOD: ROW 1:54
ReplyDeleteWOD: 19:51
Swod: 2:07
ReplyDeleteMetcon: 16:07 rx'd