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Accessory Work
Today's A/W is a team workout. Teams of 4 will spend one minute at each station for three rounds accumulating as many reps/calories as possible. The group with the highest total wins!
Pull-Ups
Box Jumps, 20"
Rower
Rest
Amy, David and Bjorn practice Mid Hang Snatches
10 Minute Workouts Can Have Big Payoff npr
Thisiswhyyourefat.com
The Memory of a Gowanus Sweatshop Gowanus Lounge
Whoa, dejavu; I coulda swore those Push Jerks were yesterday…
A couple new toys have been ordered:
Dumbbells5#, 2p25#, 1p35#, 2p45#, 1p50#, 1p
Abmats, 2
Power Systems Jump Ropes8′, 510′, 5
Long handle Jump Ropes5 (Adjustable)
Flat Benches, 3
I don’t know what could have given you that idea, Dan.
yesssss! 5# db squat cleans for the next time i decide to sub burpees for push ups!
so far i’ve done 17 of today’s 57 burpees while at work. going to do 10 more right now!
Push Jerk155, 185, 205, 225F, 225Not a PR but it felt good to move some heavyish weight again.
Access WOD (representing Team Margie)Pull-ups/Row/Box JumpR1 51/15/32R2 35/11/21R3 25/12/32
The 51 pull-ups the first round were a new PR for me.
Team Margie was:Jeremy @ 234Leo @ 195Erik @ 165Margie @ 132.5Total: 726.5
I subbed situps for the row and then halved my numbers (hence the .5).
Awesome work gang!
Blast you Team Margie!(fist Shaking)
Actually I am really happy that I strung together pull ups and got off the band and went strict.
Press155/165/175F/165/175Did not feel strong. Form was wonky though the first three reps. 175 is a PR, but I wanted to go heavier. Next time.
Push Jerk:155, 165, 175(pr), 185(f), 180(f)
Not moving fast or aggressively enough under the bar, often end up pressing out at the top. In a word: bad. Needs practice.
Was a team of one for pullups/boxjumps/row:29/24/2716/19/2214/16/20
Rowing technique is looking awful. Pullups felt strong, but they weren’t unbroken…
I’m purposely running a burpee deficit — will talk more about that later, and will knock them out later today.
oh nooo… i dont have the breakdown… i think it’s this:
team nicole
189198178130 (clearly this one is mine)
this adds up to 695 although i think the number was actually 698 and i probably got some of the above wrong. Other than my own, i can’t remember who got which score.
i was so excited about my 15 pullups until i heard about 51, wtf!!!!
you guys might have won this time… but watch out — next time im wearing pants that wont fall down on box jumps and team shannon is gonna kick ass!
Push Jerk- finally getting the form down, thanks, Shane. Went light x3reps, max was 95lbs. Ab work was great, as well as the rowing. Day 10 BBC. I just want to say, I sat on the cage during the level 2 WOD, and you people were so amazing, it’s scary. Do I think I’ll ever get there? Maybe not, but I’m gonna try like a mother. I think I lost weight just watching.