7.29.2015

W.O.D. 7.30.15











 Skill Work

Handstand pushups 
Spend 15 minutes working on technique or proper scaling

Test Day- Record Results

Diane
21-15-9
Deadlifts (155/225)
Handstand Push-ups

Community Notes:
Interval Training Specialty Clinic with Coach Tim- Thursday 7/30 at 6:30PM at the Upper Merion High School Track.  The track is located at 435 Crossfield Road. This is a FREE clinic for members, $25 for non-members.

Quote:
"Enjoy the little things, for one day you may look back and realize they were the big things."
-Robert Brault
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4 comments:

  1. Tim PJuly 30, 2015 at 10:31 AM

    6/7am
    Matt R 14:29@155# SB
    Manisha 14:09 @115# 2abmats
    Mike Malus 8:39 165# abmat
    Jill C 13:54 (1/2 w 2abm, 1/2 w 3 abm)

    Joe C 6:49 1/2 abmats
    Rich A 5:13 Rx

    ReplyDelete
  2. CFKOP iPad July 30, 2015 at 1:17 PM

    Marisa

    930am:
    Mike e. 9:48 Rx
    Kevin b. 7:22 (95, box/am)
    Jess a. 5:43 (83, lsit db press)
    Barb 6:55 (113, lsit db press)
    Steph v. 7:33 (lsit db press)
    Jonathan 7:15 (185, 1am)
    Diane 5:38 (lsit db press)

    12:15:
    Stephanie c. 7:19 (103, 2am/box)
    Rachel l. 7:38 (103)
    Jesse s. 7:23 (93, 2am)
    Scott r. 6:08 (box)
    Karen m. 8:16 (145, lsit db press)
    Fayth 10:46 (115, 2am)
    Dana 7:01 (133, lsit db press)
    Pam g. 9:57 (2am)
    Denise w. 4:47 (135, box)

    ReplyDelete
  3. CFKOP iPad July 30, 2015 at 6:21 PM

    530

    Keithie 3:48 Rx PR!!
    Shawna 1o:17, 125, 20# l sit db press
    Flounder 9:05, 185, 30# db press
    Kevin 5:31, 185, 30# db press
    Rob 5:03 165, 20# db press
    Leslie 5:40' 105, 15# db press
    McHugh 7:07, 185#, 30# db press

    Giulz

    ReplyDelete
  4. CFKOP iPad July 30, 2015 at 7:24 PM

    630

    Josh M 11:45 225, Rx then 1 ab mat
    Alicia 9:43 85#, 2 ab mat
    Lindsey 6:38 115#, 15# l sit db press
    Lauren 6:43, 105#, 15# db press
    Mike C 8:00, 105#, 20# db press

    Giulz

    ReplyDelete