7.04.2016

W.O.D. 7.5.16








 First: 
 As Many Reps as Possible in 5 Minutes of Body Weight Back Squat. 

Then immediately after: 
15 Minute Clock Starts

 You must run 800m then with remaining time 

As Many Rounds as possible of: 
5 Wallballs (14/20# to 10/11ft)
5 Pull Ups 

Your score is Reps of Back Squats + Rounds. 

Quote:
"Have patience with all things, but chiefly have patience with yourself. Do not lose courage by considering your own imperfections, but instantly set about remedying them; every day begin the task anew."
-Francis De Sales

6 comments:

Jenna Kenny said...

Theresa 31(115)/ 10+1 rx
Lauren c 33(115)/ 7 rom
Kevin 35 (170)/ 10+5 rx
Manisha 21(90)/ 10+8 (9') rom
Briana 17/8 rx
Justin 13(200)/ 5+5 rom
James 15(45) to box/ 3 (14# to 8) rom/ 400m run

Sarah grace 26(85)/ 5+5 rom on last wb (10#/10)

CFKOP iPad said...

9:30am
Jonathan S- 46(155)/ 6+5 14#wb, band
Jess A- 21(105) 5+5 12#wb, RR
Brian S- 31(225) 17"box/ 6+3 20#wb, RR
Bekah M- 25/ 8+1 RX!
Mike Ro.- 43(135)/ 10+5 14#wb
Luis M- 40(185)\ 6+6 14#wb
Jill Hi.- 22(125)/ 6+8 14#wb

CFKOP iPad said...

12:15pm
Mike Sim 34(205) 10+2 Rx
Tim H 25(185) 9 rounds
Pam G 36(140) 13+8 Rx
Denise 42(125) 5+8
Karen 36(135) 7, band
Joe M 26(115), 7
Mike I 33(135), 5+8
Ashley M 41(105), 7
Erika 25(98), 8+3
Meredith 23(105), 6+3


MASTERS 1:00pm
5mins back squat AMRAP
400m run
~remaining 10mins: 5wb 5pullup for rounds
Kevin 25(135#), 4 rounds
Terry 40(PJ#53), 6 rounds
Gigi 53(35#), 4rounds
Aimee's Dad 43(83#), 4 rounds
Jodilee 40(83#) 5 rounds

CFKOP iPad said...

4:30 pm
Rich A 63, 12+4 Rx
Giulz 32, 10 Rx
Mike M 32 (120#), 6 rounds (14#wb)
Erik 25, 5+2 Rx
Matt C 40, 8+4 Rx
Meggan 35(95#), 6+5 (band, 12#wb, row)
Steph C 30(75#), 5+3 Rx
Josh P 30(175#), 9+1 Rx
Dr. Intensity 18, 8+1 band

5:30pm
Marck Stipa 40(135), 7+5 14#rom
Therese 35(70), 7 (10# to 9') 500m run
Alejandra 35(85#), 5+4 10"wb
Dana D 44, 11 rounds Rx

CFKOP iPad said...

6:30pm
Alan 34(55), 5+5, 8#wb, RR
Rehman 27(75), 5+3, 14#wb band
Ryan A 34(275 Rx), 7 rounds, 1 mile bike
Rob C 35(185 Rx), 5+5 Rx
Rachel 43 (175Rx), 11+5 Rx
Mike C- 33(115), 8Rx
Nicole 25(90#), 7 rnd 12#w.b.
Matt B 21(225#Rx), 8+1 Rx
Neil 30(205#), 6+5 RR
Nate 22(135#), 8+2
Matt E 20(225#Rx), 6+7 Rx

CFKOP iPad said...

Julie R 32 @ 115; 7+7 Rx
Chris D 26 @ 175 Rx; 14+1 (14#)