2.09.2014

W.O.D.2.10.14




Strength:
Take 15 minutes to work up to a  3 RM Back Squat

Conditioning:
For time:
20 reps, Back Squat 155/225#
30 reps, Toes to Bar
40 reps, Kettlebell Swings 55/70#

Quote:

“Don't cry because it's over, smile because it happened.”
― Dr. Seuss

18 comments:

  1. I was trying to emulate my dogs kettle bell swings and I chipped a tooth trying to hold it in my mouth. Are there rubber kettle bells?

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  2. Wax 235/8:13 sc
    Erika :)
    Balmer 300 7:45rx
    Jason L. 300 w/clips baby 8:17rx
    Gina 155/sc
    Roni 155/ 6:35 115#/44#kb
    KT 165 3RMPR/6:49 125#
    Brian H. 255/7:35 sc
    Justin R. 225#/7:55 (155#)
    Luke 235# ROM/ 8:49 sc

    GOOD WORK 6AM!

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  3. Ronnie 125 7:04 #55Russ
    Susan 125 6:47 #55Russ
    Barb 110 8:30 Scale
    Lisa 115 5:47 #35
    Christ 115 4:59 #45Russ
    Kara 115 5:40 #44
    Jessie 115 5:07 #44
    Nicole 110 4:30 #55Russ
    Lauren 115 5:15 #35Russ

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  4. going heavy on the swings? niiiiice

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  5. My 9:30 ladies getting used to some heavy weight russian style!

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  6. 1) I had power the whole time
    2) curling is awesome
    3) the Atlanta area is expecting a few inches of snow and has called on the national guard for help
    4) I like this workout today
    5)Sundays are now boring

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  7. 3:30
    Ryan B 405PR/ 4:13 GHD Situps Russian
    Joe G. 225 PR/ 7:05 GHD Situps Russian
    Travis 195/ 7:17 GHD Situps

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  8. 5:30 Mobility

    John M
    Olan

    Mobility regulars are looking good! Developing some real range of motion and the athletes are saying that squat depth is achieved easier. AWESOME!

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  9. some other notables from 3:30PM...Congrats to Joe G for getting his first DU then getting 8 in a row after that!

    Also to Travis for taking out the double jump and stringing a set of 8/9 together too!

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  10. Thanks Aimee. Telling me to first try without the double jump then to slow it down helped so much. Now that I know it is possible I will continue to work on it!

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  11. Its not a huge deal but please try to sign up for strength if you are coming, had to sign in like 15 people.

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  12. 5:30

    Dave C 310 7:01 russian
    JZ 205 6:03 scale
    Eddie 115 6:35 t2b
    Jill 145 6:49 35
    Ryan S 205 5:01 Russian
    Nicole P 73 6:40 Russian

    6:30

    Melissa P 90 7:47
    Borden 285 8:17 53
    Rachel W 155 9:26 russian
    Kelly 165 9:55 35
    Tim H 255 8:17
    Conn 255 8:39 sc
    Chio 155 9:20
    Sam M 245 7:00 russian

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  13. Roman: 215 (6:56, 185#)
    Olan: 235 (9:22, 185#)
    Regi: 150 (5:00, 100#, 45R, floor)
    Marci: 103 box (6:01, 65, 26R, floor)
    Brandon: 225 (7:01, 185#, 70R)
    Anne B: 103 box (5:46, 73, 35, floor)
    Liza: 115 (6:11, 85, 35R, floor)
    Tracy: 150 (6:00, 100, 53R, raises)
    Nick S: 115 box (6:40, 75, 45R, floor)

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  14. peter 255 6:38(185)
    Alona 140 6:36 (95, rom,44)
    Jonathan 285 5:45 (185,flr, 45)
    King 185 6:32 (135, 55)
    Nick C 215 9:22 (185,53)

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  15. peter 255 6:38(185)
    Alona 140 6:36 (95, rom,44)
    Jonathan 285 5:45 (185,flr, 45)
    King 185 6:32 (135, 55)
    Nick C 215 9:22 (185,53)

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  16. not gonna lie, I thought that pic of Rye-bread was Paul b/c of the hood

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  17. somehow I think that's an insult to both of them

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