Warm-up
Coach Led
Skill
L-Sit (work on the L-sit, try to hold an L-sit for 2 mins)
Strength
Dead Lift
65% x 5
75% x 5
85% x 5+
WOD
AMRAP in 20 min:
Row 500m
10 Overhead Squats (135/95)
"We are practicing not weightlifting but commitment. Commitment spawns success. Only by redoubling our efforts do we best succeed. Expecting success to motivate our efforts is the loser's gambit."
Coach Greg Glassman
Steph 5rds+184m 45#
ReplyDeleteDan 6rds+500m 95#
Scott 5rds+220m 95#
Ryan D. 5rds+4OH squats RX
ReplyDeleteDana 2rds (10min) 25#
ReplyDeleteMichelle 5rds+237 25#
Rosa 5rds+319m 33#
Angelica: 6 rds + 182 m row (33#)
ReplyDeleteJerry: 3 rounds +105m (95#); 10 min
ReplyDeleteCharr: 3 rounds + 20 m row(95#); 10 min
Kaitlyn: 4 rounds + 233 m row (33#);15 min
Mike-4rnds+272m/tbar(15min)
ReplyDeleteJaime-3rounds/33#(10min)
Brian-5rnds+500m/33#
Dave-5rnd+325m/33#
Michael-6rnds+1OHS/95#
Tim-4rnds/45#bs(15min)
Hollie- 10:37-4rnds 30situps/20boxdips/10rr