10.17.2017

W.O.D. 10.18.17

Barbell Complex
10 sets
(every 2:00 Minutes)
1 Front Squat + 3 Shoulder to Overhead

(Build each set to a MAX weight, prepare to hit your MAX weight between sets 5/7 then work at 80-90% for the remainder of the sets)

Cash out:
Novice
3 Rounds:
20 AB-Mat Sit ups
20 Russian Med-Ball Twists

Intermediate
3 Rounds:
20 GHD Sit-ups
20 Hip Extensions

Advanced
3 Rounds:
20 GHD Sit-ups
20 Hip Back Extensions

Quote:
“Peace is the result of retraining your mind to process life as it is, rather than as you think it should be.” 
—Wayne W. Dyer

6 comments:

CFKOP iPad said...

Kevin b 150 4:14 int
Manisha 80
Mike Sa 115
Theresa 130

Laura a 140
Brittany e 105

Stephanie Vincent said...

7am
RAJ 150 NFT int
Joe c 195 8:02 int
Anna 95 5:48 romghd int

CFKOP iPad said...

9:30 AM

Jill H. 120,5:11 int
Mary H. 105,5:46 ghd+rt
Karen S. 80,4:10 N
Jackie H. 115(3 FS + 2 stop),5:01 int
Luis M. 185,5:20 N
Jess A. 100,5:05 N

CFKOP iPad said...

12:15 EXP

Nicole R. 85,N
Laura S. 115,plank
Kate M. 90,N
Dana D. 135,int
Pete D. 170,int
Byrnsie. 155,mod N
Rich A. 200,int
Karen M. 105,int 7:42
Tim H. 155,int
Meredith H. 95,int 7:42
Pam G. 150,adv

Jenna Kenny said...

630
Esra 110 int
Steph c 95 int
Caitlyn 90 int
Josh mc 175 into
Marissa 115 int
Gia 90 rom int
Heleen 105 int
Brandon 135 rom int

Dave 225 int
Neil 205 int
Erika 95 int
Mark spak 165 int

Keith B said...

4:30

Danielle 135
Donna 110
Jonathan P 240 int
Lucille 95
Alex Tu 105 nov
Alex Th 80
Adam 165 nov
Orell 155

5:30

Alicia 110 int
Mark St 185 int
Angelo 205 int
Shawna 105
Josh P 175
Allison 133 int
Kyle G 95 nov
Cas 100 nov
Samson 145 int