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Tuesday 100817

16
Aug

Tuesday 100817

Congrats to Justin who stayed after yesterday and was able to get his first Muscle Up.  Check out the link below to watch the video.  He worked hard on it and made it look easy, great job man.

Justin’s First Muscle Up

Strength:

  • Bench Press 8-6-4-2
  • GHD Sit Ups 3 x 20

WOD:

3 Rds For Time:

  • 30 KB Sumo Deadlift High Pull 55#/35#
  • 20 Hand Release Push Ups
  • 200 Meter Run

Strenght & WOD Results:

  • Amie 75-95-105-115   10:46n Rx’d
  • Shannon 155-175-195-225  9:49 Rx’d
  • Jake 155-185-205-225  8:53 Rx’d
  • Aaron 65-75-75-85 (one arm) 9:33 
  • Jess 75-95-115-135  11:06 Rx’d
  • George 135-155-185-205 9:43 Rx’d
  • Jacob 135-155-185-205-215  13:54
  • Justin 135-185-205×2 201 10:26 Rx’d
  • Nick 95-115-135-145  10:41
  • Jason 135-165-195-220-230 15:17
  • Crytal 45-65-85-100  12:11 Rx’d
  • Susan 65-75-80-85  9:33 Rx’d
  • Edna  65-95-115-135   12:03 Rx’d
  • Cajeme 135-155-185-205 Rx’d
  • Zach 135-155-185-225  7:43 Rx’d
  • Karmen 75-85-90-95  11:03 Rx’d
  • Courtney S 75-85-95-105  8:16 Rx’d

1 Response

  1. Aaron

    WU
    3 rounds, not for time:
    5 split squats, each leg
    10 push-ups (subbed single arm push-ups on a 20” box)
    20 Supermans

    Strength
    Bench Press 8-6-4-2 (subbed single arm DB bench press 8-8-8-8): 75-75-85-85
    GHD SUs 3 x 20

    WOD
    3 rounds for time:
    30 KB SDHP, 55# (subbed single arm KB SDHP, 35#)
    20 push-ups (subbed single arm push-ups on a bar ~24” high)
    200m run

    Total Time: 9:33

    Outstanding work Justin!!! You made it look easy.

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