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:

Unknown said...

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?

Mike T. said...

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!

Paul S said...

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

Chris P. said...

going heavy on the swings? niiiiice

Paul S said...

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

Travis said...

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

Aimee Lyons said...

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

Chris P. said...

335x5 at school

Unknown said...

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!

Aimee Lyons said...

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!

Travis said...

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!

Paul S said...

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

Keith B said...

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

Jason Lyons said...

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)

Stephanie Vincent said...

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)

Stephanie Vincent said...

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)

Chris P. said...

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

Chris P. said...

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