20-16-12-8 Reps of:
Walking Lunges 80 lbs.
Sprawl Ball 20lbs.
Overhead Squats 95lbs.
If current mobility doesn’t allow for Overhead Squats, Front Squats at 115 lbs and a shit-ton of dislocates will be rx’d.
Skill work:
Rope Climbs and Variations
Zak wants a closer look at the ceiling
Rope climbs?!?!
We got the ropes?!
David, I’m going to assume you posted that link because of me. I’ll never tell you. Stop being nosy.
17 something or other. Shameful, really.
Man, that was hard. Remind me not to take a week off again, will you all?
Erik, thanks for getting me thru that suckiness and for working your butt off tonight.
Lovin’ the ropes!!
11:12 as rx’dNot that bad, especially in light of my dislike for overhead squats.
Rope climbing = fun.
you guys got ropes? i can’t wait for sunday!
scared, i mean excited, to try out the ropes!
couldn’t make it last night so did the WOD on the main page w/
45lb thrustersjumping negatives
10 rounds even
Couldn’t make it last night, being the last day of the month and all…
So I hit the gym later and found my max deadlift (7×1)
225,245,275,295,305(fail),300(fail),295(max).
I was hoping to break an even 300 but it wasn’t in the cards. Next time…
13:36And I’m in general agreement with others- we NEED to have a work-out with a rope-climbing element.
John, there is no workout more beautiful than a 7×1 deadlift workout.
Anyway, the plan for Saturday is to meet up at the 4th Ave Pub. Drinking will commence at 9PM.
http://www.pubcrawler.com/Template/ReviewWC.cfm/flat/BrewerID=105724
Hey everyone,
Thanks for letting me hang last night–you all seem like a great bunch and I’m looking forward to kicking ass with you all in the future. 10:53 subbing 55lb OHS and 40lb lunges. Legs feel awesome today.- Chris
Chris,
It was great having you. Hope you enjoyed the WOD and opera auditions going on in the background.
Jeremy-John B,
Deadlift 7×1 is workout every able bodied human being should do on a regular basis.
worked out at the Box
J.T.21-15-9HSPU (subbed elevated pushups)ring dips (subbed jumping negs)pushups16:03
then, for kicks,3×10 med ball cleans (14lbs)4 minute plank
This week’s chapter in rebuilding the bench.Bench Press 5x3245x3255x3255x3260x3265x3
Definitely feeling smoother than it was a few weeks ago.
Did a max set of kiping pullups, 30, and then some knees to elbows.
I will be very happy when we have a pullup bar
Murph34:03 as RXd
PR by 10 min from the last time I did it was back in October.