Monday, January 20, 2020
Red Air
When you see the choose 1 extra credit it is because the workout has sufficiently warmed you up for pretty much anything. Knowing this, go into the workout knowing what you’d like to do and work at a rate that you think will facilitate your desired result. Now, that’s not permission to sandbag the workout but more of a what do you want to personally accomplish? Personally I’d like to see if I can grind out that sled push/bar muscle up fully exhausted after the WOD in a relatively short time. Whatever it is put some thought into it and discuss it with whomever is coaching the class you’re in.
Hello Monday!
I miss Sammy baby 🐶
One of the great ones.
😔I miss Sam too💖
1.) Red Air
17 minute AMRAP
.5 mile Assault Bike
15 Sumo Deadlift High Pull 75/55lb
15 Hand release Pushups
**Choose 1 extra credit**
2.) 4 Back Squat every 2 minutes for 5 rounds @ 70
3.) EMOM for 8 minutes 3 Deadlift @ 65%
4.) 3 rounds
40’ Sled push 45/25lb(inside)
5 Bar Muscle up
5.) 5 x 3 Power Clean from Blocks @ LH 60%
Then
5 x 1 Power Clean starting @ 60% adding old each round
17 minute AMRAP
.5 mile Assault Bike
15 Sumo Deadlift High Pull 75/55lb
15 Hand release Pushups
**Choose 1 extra credit**
2.) 4 Back Squat every 2 minutes for 5 rounds @ 70
3.) EMOM for 8 minutes 3 Deadlift @ 65%
4.) 3 rounds
40’ Sled push 45/25lb(inside)
5 Bar Muscle up
5.) 5 x 3 Power Clean from Blocks @ LH 60%
Then
5 x 1 Power Clean starting @ 60% adding old each round
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Bradley Boockmeier
Trying to get over my sickness. Hoping to be back tomorrow
9
2
Bruce Hoffort
5-s
Rx aside from no high pulls. And no pushups (10# DB rotations). Then 215# DL EMOM.
11
0
Justin Bruehl
7+.2 miles
Dead lift Emom (3 reps each set) 315 x 2 sets 345 x 2 sets 375 x 2 sets 405 x 2 sets
2
0
Theresa Rosenquist
4R + 8 KBS**
**Scld w/: 333 m row/#35 KBS/ deficit push-ups...BS: #115. & 15’ BFR bike.
7
0