Wednesday, 10/18/2017

10/16-10/21 Ramping up to our Holligainz cycle. We will be overloading with higher reps this week, but lower weights. This will be the theme the next 2 weeks before we start our climb into heavier weights.
Warm Up
Erg Bowling
300m Row… any meters over 300 you must do burpees...you must row at least 300m



10/18/2017 - S/T

Score Type:: Total Weight

Bench Press
3x5@60%
3x4@65%
7x3@70%

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10/18/2017 - WOD

Score Type:: Total Time

9-15-21 (yes..backwards)
Overhead Squats (95/65)
Toes to Bar
L1 -
L2 - (75/55)
Rx - above
Comp - (115/85), Unbroken Overhead Squats
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50 Slam Balls
30 Wall Balls
10 Burpees
2 ROUNDS
0:00- 3:00
400m Run
ME Jumping Pull Ups
3:00-6:00
400m Run
ME Wall Balls
6:00- 9:00
400m Run
ME Burpees
9:00- 12:00
400m Run
ME V-Ups

Comments

Stephen Todd

Stephen Todd 9 months ago / Reply

10/18/2017 - WOD: 5:48

Emma Hong

Emma Hong 9 months ago / Reply

10/18/2017 - WOD: 7:21

Emma Hong

Emma Hong 9 months ago / Reply

10/18/2017 - S/T: 105 lbs

Patricia Lopez

Patricia Lopez 9 months ago / Reply

10/18/2017 - WOD: 5:04

Susie Buchanan 9 months ago / Reply

10/18/2017 - WOD: 7:27
Notes: L1+ 45# BB, some TTB, mostly knees to eyeballs

Susie Buchanan 9 months ago / Reply

10/18/2017 - S/T: 75 lbs

Daniel Kessler

Daniel Kessler 9 months ago / Reply

10/18/2017 - WOD: 5:12

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