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



1x ME Back Ext Hold
2 Rounds
5 Tempo Push Ups
10 Dr Tri Shoulder Reaches
10 Samson Stretch
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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Tabata Hollow Rocks
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 1 day, 9 hours ago / Reply

10/18/2017 - WOD: 5:48

Emma Hong

Emma Hong 1 day, 12 hours ago / Reply

10/18/2017 - WOD: 7:21

Emma Hong

Emma Hong 1 day, 12 hours ago / Reply

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

Patricia Lopez 1 day, 12 hours ago / Reply

10/18/2017 - WOD: 5:04

Susie Buchanan 2 days ago / Reply

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

Susie Buchanan 2 days ago / Reply

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

Daniel Kessler

Daniel Kessler 2 days, 2 hours ago / Reply

10/18/2017 - WOD: 5:12

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