6.27.2017

W.O.D. 6.28.17

Every Minute on the Minute for 20 Minutes:
Even Minutes- 4 Back Squats (go heavy- about 70-80% of your max)
Odd Minutes- 4 Dumbbell Shoulder Press (as heavy as possible)

Cash out:
Max Set of Double Unders (3 attempts)

Quote:
Work hard in silence let success make the noise.
-Unknown


7 comments:

CFKOP iPad said...

9:30 AM

Rakia J. 85/20/0
Sarah W. 65/15/0
Karen S. 75/15/2
Jackie H. 150/25/7
Jessica A. 105/20/5
Meggan L. 105/25/4
Laura S. 105/15-20/13
Brian R. 135/25/10
Kevin H. 205-225/35-45/74
Edwin L. 205-225/35-45/27
Mary H. 95/20/10
Jill H. 125/25/23

Gordy

CFKOP iPad said...

12:15 pm

Jesse S. 103/30/10
Mike S. 225/55/61
Tim H. 215/45-35/1
Pam G. 160/35/29
Pete D. 175/35-45/1
Yolanda M. 75/20/1
Kevin T. 165/45/74
Nicole R. 65/15-20/0

Gordy

Tim P said...

515/6am/7am

Brittney 95/25/4
Kevin B 145/35/59
King 155/45/--
Theresa 105/25/3
Gia 75/25/singles
Bret 255/55/att

Lauren C 130/25/35
Ellie 130/25/83
Ben M 155/35/3
Danielle G 150/25/32
Mark Sp. 155/35/42
Sarah Sch. 65/25/--

Dawn 85/20/att
Derin A 155/50/att
Dave B 175/35/26
Alona 135/30/10
Kate K 105/25/79
Mike C 120/30/39
Ashley M 155/25/80
Lauren H 145/30/52
Marla 145/30/15
Anna 105/25/att

Gordy Jamieson said...

11:15

Manisha S. 90/20/44
Gordy J. 205/35/61

Jenna Kenny said...

Blogger Jenna Kenny said...
630pm
Cline 40/165/32
Neil 45/245/att
Caitlyn 20/75/15
Steph C 20/75/3
Rob C 45/225/47 pr
Rob P 45/65/5
Matt B 45/205/58 pr
Conn 45/75/20
Mark C 35/205/15
Ryan Ax 95barbell/225/32

730
Dave N 45/245/99! Next time!!
Bryan Spring 30/150/4

Gordy Jamieson said...

11:15

Erika L. 73/20/0

Gordy

Keith B said...

Jill A 190 35 61 PR
Josh M 210 45 53 pr
Remer 210 45 52
Manny 175 30 3
Ben 175 35
Ashley 55 15 1
Joe M 135 40 3PR!
Dana 140 30 15
Rich 300 50 96
Steph 113fs 25
Alicia 133 25
Marissa 175 25 52
Josh P 175 35 111
Chris S 215 35 25
Jess M 95 20 16
Shwana 135 20 3