3.28.2019

W.O.D. 3.29.19
AMRAP in 15 minutes: 
10 Kettlebell Swings (53/70#)
1 Wall Ascent (6ft/8ft)
5 Sandbag Cleans (100/150#)
1 Wall Ascent (6ft/8ft)

 Cash out: 
Reverse Hyper 3 sets of 20 reps
and/or
Belt Squat 3 sets of 20 reps

 Community Notes:
Join Jenna and Steph tomorrow at Workhorse Brewing Company at 10:30am to participate in a fun WOD. $20 per person including a beer or cider after!

All weekend classes will be held in the Annex, 110C Dekalb, please meet and park there.

 Quote: 
"You can do anything as long as you have the passion, the drive, the focus, and the support." 
- Sabrina Bryan
at

7 comments:

  1. Danielle GamboneMarch 29, 2019 at 9:34 AM

    515
    Sean 6+15 rx
    Theresa 7+11, 70#
    Jamie 8+13 rx
    Mark 6, #100, RKB
    Mike S 4+10 RKB, 100#
    Jeremy 5rx
    Jess M 8+16 mama scales
    Laura S 5+10 #35 kB, 50#sb, got first wall ascents!
    Holly 5+10 35,box ascent
    Laura A 6+10 rx

    6 am
    Brian S 5+4 rx
    Ellie 6+11, 44,70
    Emily 5+5 box,45

    ReplyDelete
  2. Keith BMarch 29, 2019 at 11:53 AM

    7:00

    Marla 5+11 45/70
    Anna C 6+13 35/rr+pu/sandbag deadlift 50#
    Alex 4+14 44/70box
    Danielle 4+16 Rx
    Ben 5+14 100#/6'
    Missy 4 44/20#/17"
    JP 9 55/100

    ReplyDelete
  3. JennaMarch 29, 2019 at 1:42 PM

    930
    Emily G 6+5 (35#,70#)
    Mary H 4+7 (44#,att/overs!,70#)
    Jackie 4+11 (70#)
    Shawn 5+6 (55#,100#)
    Lucas 5+6 rx
    Frank 3+12 rx
    Larissa 5+8 (35#,50#)
    Karen 4+10 (44#,50#,box)
    Tori 4+10 (45# rus, 70#)
    Jill H 4+16 (box, 70#)

    Jenna 6+7 rx
    Noel 5+6 (burpee pull upx3, 100#)
    Steph V 6+5 (35, 3x asst pull up, 70#)

    1215
    Gordy 7+9 lady/masters rx ;)
    Rich A 5+6 rx+ 80#kb
    Kevin T 6+6 (rus, 100#)
    Matt T 6+11 (55#)
    Subhan 4+10 rx
    Bridget 7 (70#)
    Tim H 5+16 (70 rus, 100#, 6')
    Mak 6+12 (70#)
    McHugh 5+4 (100#, 6')

    ReplyDelete
  4. JennaMarch 29, 2019 at 3:26 PM

    Villanova
    Cate 7+11 (10 sb cleans 25#< 26#)
    Tyler 5+11 rx
    Casey 6+6 (6',55#, 100#)
    Kira 5+13 rx

    ReplyDelete
  5. CFKOP iPad March 29, 2019 at 4:24 PM

    3:30
    Sam m 6 53/100
    Micah 5+ 12 Rx
    Alona 6+12 Rx
    Donna 6+7 13box /70

    ReplyDelete
  6. CFKOP iPad March 29, 2019 at 5:32 PM

    Sarah 6 35 70 13box
    Cory 4+15 Rx
    Karen m 4+12 13box/44
    Dani 4+14 13box
    Mark p 4+10 Rx
    Jilla 6+14rx
    Julie r 5+15rx
    Neil do 4+15rx
    Marissa 5rx
    Remer 4rx
    Mike m 4+13 100/53
    Olan 5rx

    ReplyDelete
  7. Justin CampanelliMarch 30, 2019 at 10:50 AM

    Jeff P: 6+10 RX
    Jen C: 7+10 russian swing
    Matt D: 5+11 6 ft wall 100 lb sandbag 53 bell
    Joe S: 6+8 RX
    Randy M: 4+14 RX
    Jess S: 5+11 35 70
    Keith B: 4+18 RX
    Sam B: 6 100#
    Dan M: 4+11 70 100#
    Shawna P: 4 70/ 44/ burpee pu
    Ushita: 7 35, burpee

    Steph C: 7 70# russian swing
    Gia 4+!6 35,70
    Eva: 8+11 box over 6 ft, 35, 50

    ReplyDelete