Thursday, September 8 2022

Posted by Mandee on September 7th, 2022

9 responses

"Team Fast Fifties" by DB

For Time: (40min cap)

50 Kettlebell Swings (synchronized) 24/16kgs RX+ 32/24 MRX 20/12

50 Box Jumps Overs (alternating) 24/20" RX+ 30/24" MRX 20/18"

50 Pull-ups RX+C2B (1 hangs, 1 works)

50 Back Rack Barbell Lunges (alternating) 95/65 RX+ 115/75 MRX 75/55lbs
50 WallBall Sit-ups 2' apart (partner passing)

50 Shoulder to Overhead (1 holds locked Overhead, 1 works)
50 Calorie Row or Bike (1 in high plank, 1 works)

50 WB Shots (partner passing) 20/14lbs to 10/9' RX+ 11/10' MRX 20/10 to 9'

50 Double Unders (50each)
50 Over the Bar Burpees (alternating)

Core Development & Stretching

1min High Plank Hold
2x30sec Butterfly Stretch
2x30sec Straddle Stretch

1min Right Side Plank Hold

2x30sec Couch Stretch each leg

1min Left Side Plank Hold

2x30sec Splits Hold
1min Low Plank Hold

**YOGA IS CANCELED TODAY. We apologize for any inconvenience.**

9 responses to "Thursday, September 8 2022"

Nathaniel says:

September 7, 2022 at 3:41 pm

Dave C splittin’ it like a pro. Beautiful shot of Dave pulling off I high skilled movement. My man Dave is part of ‘date night’ 6:15 class and he never misses a date. He’s been goin steady with the 6:15 for a while now and he’s definitely a regular. He’s always polite, says a kind word, encourages those around him, and goes hard. He also likes to work those guns in the side gym before class. Dave moves well, cares about form, strives for the standard, and does it all with class. You rock dude!

Mandee says:

September 7, 2022 at 3:42 pm

Dave C looking rock solid, owning that split snatch position. Dave is a super nice guy who is always friendly and pleasant. He moves very well and always holds himself to a high standard. He does a good job balancing intensity, skill work, strength training and recovery, and knows how to approach a WOD in order to get what he’s looking for. He’s a regular at 6:15pm, and it’s nice wrapping up the day with hard working, friendly people like Dave in class. Keep keeping on, Dave! 😄