12.05.2018

W.O.D. 12.6.18





AMRAP in 3 Minutes:
21 Overhead Squats (65/95#)
21 Burpees over the Erg
Max Calories Row

Rest 3:00 Minutes

AMRAP in 3 Minutes:
18 Overhead Squats (75/115#)
18 Burpees over the Erg
Max Calories Row

Rest 3:00 Minutes:

AMRAP in 3 Minutes:
15 Overhead Squats (95/135#)
15 Burpees over the Erg
Max Calories Row

Rest 3:00 Minutes:

AMRAP in 3 Minutes:
12 Overhead Squats (105/155#)
12 Burpees over the Erg
Max Calories Row

(Record Calories on the Row each round and weight used)

ADVENT DAY 6:
Max Plank Hold - Low Plank (on forearms)
Max Plank Hold - High Plank (on arms)
Max Plank Hold- Side Plank

Quote: 
"You build on failure. You use it as a stepping stone. Close the door on the past. You don't try to forget the mistakes, but you don't dwell on them. You don't let it have any of your energy, or any of your time, or any of your space." 
- Johnny Cash

6 comments:

Jenna Kenny said...

830
Lea 7/13/18/20= 58 (45/55/65/75)
Tim P 12/15/10/1= 38 rx
Cate 9/7/8/2= 26 rx
Aimee 12/15/18/21= 66 rx
Jenna 3/4/1/0= 8 rx
Lucas 2/2/4/2= 10 (75/95/115/135)

Jenna Kenny said...

1215
Tim H 0/1/1/11= 13 (55/65/75/85)
Rich A 15/15/9/0= 39 rx
Pete D 13/9/1/10= 33 (95/115/135/135)
Bridget 14/13/10/15= 52 (55/65/75/75)
Olan 3/1/0/3= 7 (65/75/95/105)
Jessie 0/0/5/10= 15 (45)
Carl B 2/9/8/16= 35 (75/85/95/105)
Cherie 0/2/5/10= 17 (15)

Master- 4min rds/ 3min rest (goblet squats)
Terry 10/16/20/24= 58 (18/20/25/35)
Gordy 0/0/0/7= 7 (65/85/105/115)
Dad 8/10/18/30= 66 (35)
Dianne 0/1/4/10= 15 (18/26/30/35)
Ina 7/15/17/21= 60 (18/20/25/35)
Barb C 9/5/5/15= 34 (13/18/20/26)
Laurie 6/14/12/17= 49 (9/10/18/18)
Anne B 10/13/14/21= 58 (18/24/26/35)

CFKOP iPad said...

7:30 PM

Mike 0/0/0/11 (35/40/45/35)
Luda 6/8/8/14=36 (15,20,25,25)
Matt 0/0/0/3 (55)
Alex 0/3/4/15=22 (35, 40, 45, 55)
Missy 0/0/0/6 (35,45,50,55)

Jenna Kenny said...

Villanova
Matt 11/14/17/26= 68 rx
Lauren 0/1/1/4 (9ohs)= 6 (15/25/25/30)
Heather 4/6/0/7= 17 (45/50/65/60)
Subhan 10/12/12/16= 50 (45/55/60/65)

430
Andrew 25/25/27/28= 105 rx
Jilla 16/16/15/20= 67 rx
Jill H 0/0/0/12= 12 (45/55/65/65)
Donna G 0/3/7/8= 18 (45/55/65/75)
Vinnie 6/7/1/3= 17 (75/95/115/125)
Alex Tu 8/3/7/11= 29 sc
Laura A 5/9/0/17= 31 (65/75/95/75)
AMM 7/9/17/23= 56 (35/45/55/65)
Sydney 2/0/1/7= 10 (45/50/55/60)
Roberto 18/10/10/= 47 (65/95/105/115)

530
Farrah 11/6/10/11 (15#)- squat reps to box, max burpees in remaining time
Kayla 23/25/24/28= 100 rx
Jeff 23/23/21/28= 95 rx
Alex Th 3/6/9/13= 31 (35/45/55/65)
Alona 2/5/17/15= 33 (55/65/75/85)
Twinnie 7/9/12/17= 45 (35/45/55/65)
Suzanne 4/8/10/14= 36 (35/45/45/50)
Shawna 0/0/2/0= 2 (35/45/55/65)
Colleen 4/5/7/12= 28 (45/55/60/65)
Sam F 12/15/18/14= 59 (65/75/80/85)
McHugh 2/9/9/0= 20 (85/90/95/100 rom)
Joe S 17/18/4/14= 53 (95/115/135/135)

630
Erik 0/0/5/5= 10 (65,75,85,95 to 17", sc)
Ashley 0/0/0/1= 1 (35/45/55/65)
Steph C 0/2/7/8= 17 (25/35/45/55)
Caitlyn 0/7/7/12= 26 (45/55/65/76)
Tom 0/1/0/3= 4 (65/75/80/85, sc)
Mike C 0/0/15/16= 31 (65/75/80/85)
Dan 5/11/10/10= 36 (75/95/105/115)
Braden 8/13/0/11= 32 (95/105/115/125)
Chak 1/2/10/10= 23 (65/75/85/95)

Tim P said...

6am, 7am

Kevin B 12/21/23/0 (95, 105, 115, 135)
Theresa 3, 10, 12, 26, (65, 75, 95, 105) sub back squat
Jamie S 10, 17, 19, 22 front squat sub)
Nikki 11, 16, 14, 18 = 59 Rx
Danielle 0, 5, 9, 10 (55, 60, 65, 75)
Manisha 5, 5, 4, 2. (13 burp, 15 burp)
Ellie 1, 6, 8, 11 (65, 75, 95, 105 (sub front squat)
Jeff G 0, 0, 3, 7 (35, 45, 55, 65)
Mark S. 0, 6, 10, 12 (front squat sub)

Sam B 10, 10, 11, 13= 44 Rx
Kevin L 3, 5, 1, 0 (45, 65, 75, 85)
Joe C 6, 5, 8, 14= 33 (75, 85, 95, 105)
Anna 9, 11, 13, 17= 60 sub box step up
JP 2, 1, 4, 0= 7 Rx



Laura Pappas said...

Did this one at the Y a day late :)
4, 11, 17, 22 = 54 Rx
Then did 4 mins of side plank, alternating sides on the minute....and then had to go pick up the kids :)