Wednesday, August 28 2013
Posted by Mandee on August 27th, 2013
9 responses
WOD: With a continuously running clock: 0 minute mark complete 1 round AFAP of: 10 tough but unbroken DL (95/135/155/185/205/225/275) 400m sprint 20 KBS unbroken (8/12/16/20/24/32) 10 pull-ups 7 minute mark complete 2 rounds AFAP of: 10 tough but unbroken DL (95/135/155/185/205/225/275) 400m sprint 20 KBS unbroken (8/12/16/20/24/32) 10 pull-ups 24 minute mark complete 1 round AFAP of: 10 tough but unbroken DL (95/135/155/185/205/225/275) 400m sprint 20 KBS unbroken (8/12/16/20/24/32) 10 pull-ups *REMINDER* Upcoming Events at CFHSV this weekend Saturday, August 31 11am: Rope Climbing Workshop! Please sign up on MBO if you are a Silver or Gold Member, Bronze Members do not sign up, just come and your account will be charged accordingly. Sunday, September 1: 3pm and 4pm classes will be conducting "Hotshots 19 Memorial Workout". If you would like to donate to the cause, click on the hyperlink.
9 responses to "Wednesday, August 28 2013"
August 27, 2013 at 3:24 pm
August 27, 2013 at 3:31 pm
August 27, 2013 at 4:11 pm
August 27, 2013 at 4:16 pm
August 27, 2013 at 4:27 pm
August 27, 2013 at 9:53 pm
STRENGTH
BACK SQUAT
75% X 5
85% X 3
95% X 1
Got to 205 felt good should have gone heavier
METCON
LORD OF THE RINGS
7RFT
THRUSTER X 10 (115/75)
RING PUSH UPS X 20
Scaled and hit the cut off time
August 28, 2013 at 3:29 am
Deadlift 225 lbs
KBS 24 kg
all sets unbroken
= 3:25, 9:22 (3:55, 5:27), 4:24
forearms were smashed. Great work in 0600 this morning. Kyle and David M went heavy and fast.
August 28, 2013 at 2:18 pm
7:52 (225, 32kg)
3:37 (225, 32kg)
August 28, 2013 at 4:08 pm
9:15 ( 275, 32kg )
4:08 ( 275, 32kg )