1.25.2023

1.26.23



Take 15 minutes to build to a moderately heavy 3 RM Back Squat

then....

2 Rounds for time of:
1000 Meter Row
30 GHD Sit-ups
10 Back Squats (@60% of your 3 RM)
3 Rope Climbs (15ft)

(20:00 CAP)

Quote: 
The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand. 
-Vince Lombardi
at

6 comments:

  1. Keith BJanuary 26, 2023 at 9:42 AM

    6

    Subhan 225 20:00Rx
    Tori 120 19:01 ab/rca
    Mike 160 19:49 10ghd/20ab
    Jess W 155 19:34 rca

    ReplyDelete
  2. Aimee LyonsJanuary 26, 2023 at 1:02 PM

    Aimee 175 to 16" box 13:18 750 m row 30 ghd/15 squats
    Cate 168 FS - did work :)

    nooner
    Kevin H 357.5 Pr!! 18:20 185#
    Taylor 315 17:18 ab mat
    Geoff 310 15:42 ab mat 9 towel pulls 50%
    Pam 190 16:33 rx
    Shannon 195 PR! 18:56 15 GHD
    Jamie 225 18:33 15 cal ski 9 towel pullups
    Matty Bo 295 18:57 15 GHd 2 pulls j hook
    Evan 255 20 cap 20 finished ghd rd 2

    ReplyDelete
  3. Aimee LyonsJanuary 26, 2023 at 2:00 PM

    masters
    gigi 45
    terry 110
    kathy 110
    lee 105
    mae 110
    ina 110
    regina 110
    richard 41
    Lisa 80

    2 rounds
    750 m row
    15 GHD situps
    10 bs
    2 rope climbs

    gigi 14:45 pulls
    terry 15:18
    kathy 14:57 situp pulls
    lee 17:10
    mae 14:23 pulls
    ina 15:06
    regina 16:23
    richard 17:07 situp rr
    lisa 16:25 situp pulls

    ReplyDelete
  4. Taylor WJanuary 26, 2023 at 7:03 PM

    9:30
    Jill 135 18:30 1st 2rc 2nd 1.5
    Larissa 100 19:38 RCa
    Katie 135 18:43 6 rope pulls
    Em G 138 19:27 rx
    ABO 165 16:49 situps 12 RR

    ReplyDelete
  5. Ben BJanuary 26, 2023 at 7:59 PM

    4:30pm
    Erika 125 15:31 RX
    Emma 65 19:31 sit-ups 10”
    Jeff 365 14:28 RX+ (225 / floor)
    Leah 135 20:00
    Megz 19:09 2 rope climbs
    Alex Tu 295 17:55 RX
    Joe S. 315
    Karen 20:00
    Edwin 235 18:13 sit-ups rope pulls
    The Nat 200 19:45 RX
    Freaky 165 18:36 RX
    Erin 190 16:06 Dragon Flag
    LT 145
    Will 265 19:01 sit-ups
    Mit 225 20:00
    Dom 135

    5:30pm
    Baez 365 18:50 RX
    Olan 255 20:00 sit-ups
    Meg O. 200 17:48 RX
    Greg A. 265 17:45 RX
    Julia 205
    Lil D 155 19:00 800m
    Rachel 253 19:40 15 GHD 15 RR
    Newcomer 155 20:00

    ReplyDelete
  6. MaKaylaJanuary 26, 2023 at 8:07 PM

    6:30pm
    Steph C 125#, 16:30 750m 20 GHD
    Mark S 245#, 15:33 RX

    *Softball team did abmat situps, 5 sit-to-stand rope climbs/round*
    Alexa M 115#, 16:20
    Ava M 100#, 16:16
    Molly G 100#, 16:00
    Genevieve M 105#, 15:53
    Lucia G 105#, 15:42
    Alex K 145#, 15:02
    Ava D 75#, 15:15
    Gianna T 95#, 16:08 700m Row
    Ally B 95#, 14:05 750m Row

    ReplyDelete