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Thursday, January 17, 2019

Max Week Rest Day

Today’s WOD is a great way to keep your blood flowing and work out any residual soreness from the week so far. 
We will get you prepped and ready to max your Back Squat tomorrow and Deadlift on Saturday!
1.) 25/20 Assault Bike Cals
25 Deadlifts 95/65lb
25/20 Assault Bike Cals
25 Overhead Squats 95/65lb
25/20 Assault Bike Cals
25 Alt. Front Rack Lunges 95/65lb
25/20 Assault Bike Cals
2.) Hamstring Supernova Smash
3.) Glute Supernova Smash

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Alyssa DeNoble
16:56
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Angie Guns
15:33 @ 55#
15/12/9/6/3 GHD & burpees
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Ashley Bourgeois
18:00 45#
SP ^ 65#.... huge 12:30 class *hears crickets* 😂
7
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Bruce Hoffort
12:38 LRx
Took first in warm-ups #baller
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Chris Ness
9:44
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Christopher Adam
12 something
5
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Derek Zehms
69 Snatches
1rm snatch redo with Brett. 5# pr from Tuesday, now at 205... yay
3
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Grace Adler
15:40
Reverse lunge
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Hannah Fameree
13:43
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Jennifer McFall
237lb DL, 2lb PR. Strict Pullup work
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Krystal Lowney
14:52
9
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Laura VanderKelen
11:22
165# c&j PR
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Megan Vogel
9:11 **
KB DL/ KB FS/ KB FR lunge Bb Good Mornings. The assault bike and I are taking a little break.
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Michael Green
10:41
10
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Pauly VanderKelen
282# C&J PR!
135,165,185,205,225,245,265,275,285 clean PR! (failed jerk),282# C&J! / WOD complete in 10:23 with UB movements / Yesterday's row and sit-up WOD complete in 8:26 with a 30# slamball.
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Rachel Meyers
18:28 🐢 #65
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Sam Goldsmith
13:37
first one off the bike first round went downhill after that.
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Shannon VanPay
10:25
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Sylvia Christensen
9:49
3x10 barbell glutei bridge, back squats, good mornings (85#). Death by T2B (5,7,9...) 15/17
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Ted Kemen
14:29
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Terri Hoffort
16:46 #55
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Tina Schmidt
11 something
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