Three rounds for time of:
95/135 pound Overhead squat, 10 reps
50 Double-unders
Cash out (NFT):
Your choice 25 reps of:
GHD Sit Ups
Glute Ham Raise
Back Extension
Hip Extension
or
Reverse Hyper
Quote:
You want me to do something... tell me I can't do it.
-Maya Angelou
BIGGGGG Fan of this workout. This is actually Jason.
ReplyDeletebe a viking and post the time to beat Jason...this is actually Vin
ReplyDeleteThis wod is my worst nightmare. The only thing that could possibly make it any worse was if you added 20' rope climbs. Not going to lie, I'm kind of glad I'm traveling for work tomorrow and may not make it home by the time the 7:30 class starts!
ReplyDelete6am
ReplyDeleteKT 9:42 Rx
Rebecca 8:06 55#
Nora 9:12 Su, 35#
Gina 10:55 65#
Erika 11:00 SU, 65#
Mike S 13:49 55#
Nick C 11:52 115#
Justin R 8:30 95#
spicy!
ReplyDeletePaul I seriously hate you for that pic
ReplyDeleteNoon
ReplyDeleteRinat 6:29 105# DU
Susan 10:00 55# DUA
Tara 9:55 35# SU
Beth 9:54 45# SU
Minesha 10:25 25# Air Dyne
Jessie 9:24 53# DUA
Ha Diane, I just take the pics... I don't decide what pics go on the blog.
ReplyDelete-Pmoney
Fugo 6:23 #25 SU
ReplyDeleteDiane 10:03 #75 SU
Alison K 5:34 #65
Christ 9:55 #35
Kara 10:14 #35 DUA
Eileen 8:56 #15 SU
Steph C. 6:18 #25 SU
Rich 8:27 #45 SU
Chip 9:13 RX
Fayth 10:57 #45 SU
Jill H. 10:22 #33 SU
Sue L. 8:43 #35 SU
This Thurs night is the 3rd and final of the Bryn Mawr summer series 5k races at south Ardmore park. This will again take the place of our regular 5:30 track workout so we will not formally meet at the track. I know at least 8 of our KOP athletes are signed up and ready to go so seeya there!
ReplyDeleteVin:
ReplyDeleteI did this before. It was part of some Explode challenge I think. I think the cut off was 3 minutes and I thought I could do it but I could not. I think my time was around 5 minutes but I would need to look in my old journals.
Shoeless!!! 8:15 #75 DU
ReplyDeleteShannon 12:09 #55 DUA
Jaime 9:38 #53 DUA
Calves 8:20 #115 SU
Kate C 8:52 RX
Seshu 8:21 #65 SU
Orlando 6:35 #35 SU
Linda 11:32 #35 SU
Vin said
ReplyDelete4:30
Travis 7:51 95/25DU
Dave N 8:21 95/SU
O'Tracy 7:50 40/SU
Bre 8:15 75/25DU
Keith Bombar 5:26 Rx
Becky 5:31 38/Airdyne
Nice job going for some heavier weight tonight Bre, don't underestimate yourself so much!
I was 9:52, not 8:52. This wod met all all my awful expectations!
ReplyDelete5:30
ReplyDeleteRyan S 8:38 115
Roman 7:17 95
Stacy 8:48 55
Kevin Y 6:07 95
Killa 5:32 Rx
Klutch 8:19 115
Derreck 11:59 115
Shawn 5:42 95
Sandeep 11:30 65 su
Kevin W 15 su
Sharon 10:30 35 (1:00)Airdyne/round
6:30
Greg 11:35 75 su
Matt B 11:15 95
Ryan B 5:41 su
Vincent Joyce 4:50 Rx
Matt Mc(verve) 7:51 Rx
Lizzie 7:19 45
Alona 12:50 65
Mike C 12:53 85 su
Kate K 8:07 Rx