Don’t forget to log your points. We are 2 weeks in! How are you doing??? Also, there may be some goodie bags for the winners from Reebok….
Olympic: 1 Squat Clean, 1 Hang Squat Clean, 1 Jerk 6×1 (go up 5lbs from 17-Jan-14)
WOD: “2007”
Row 1,000m
then 5 rds of
25 Pull ups
7 Shoulder to overhead 135/85
http://www.youtube.com/watch?v=6CYZLd0rafU
http://www.youtube.com/watch?v=fe0wXYpZYbI
Open Prep Optional:
1)–2×30 Ring Rows
2)–4×20 GHD Back Ext
25 ring rows and 7 s 2 bar with #33 bar! (No shoulder pain!First time in over a year!) 13:50.
Thanks Carson!
Max weighted ring dip: +12.5#
For time:
35 Box jumps (24″/20″)
15 Pullups
25 Box jumps
25 Pullups
15 Box jumps
35 Pullups
10:10 Rx
BMCF Open Prep
Oly: 165,185,185,205,205,225
WOD: 16:47 @ 135
Oly : 68, 88, 98, 98, 108, 108
WOD: 18:37 @ 85
Open Prep
Oly 68,88,98,108,118,123
WOD 20:11 85#
Open ring rows… did not get GHD in…
OLY 33,33,33,53,53,53
WOD 17:13
No Row due to injury Lunges until Monica finished rowing (yea Monica)
30 pull ups with Knee in band remainder ring rows
Olympic: 33-53-63-73-83-83
WOD: 17:56 83# and Ring Rows
1-1/2 Hr Hot Yoga
Power clean 3×5 @ 85% and 90% of max
BMCF WOD
19:36 65#
Kickboxing-1 hr
Strength: 53, 63, 73, 83, 87, 87
WOD: 16:37 with blue band and 73# (row 4:35)
Strength/Oly: 115-125-145-155-175-185
WOD: 23:01 @ 120 & ring rows
Strength, got to 98.
4:11 on my 1000 row.
Ripped hands on 3rd round so went to rings. 83# SHO.
21:55