Row 500 m 1X
Dynamic warm-up 1X
3 Rounds 5 Reps of:
Mt Climbers, Slamball,
Shoulder Triplet, Squat Jump
WOD
Round 1:
50 Step-ups
40 Double Unders or 120 Jump Rope
30 Wipers
20 Wall Ball
10 Burpees
Rest 3-5 minutes
Round 2:
10 Burpees
20 Wall Ball
30 Wipers
40 Double Unders or 120 Jump Rope
50 Step-ups
Cool Down
2 Rounds of:
Pass Thru 10X
Cobra
Samson Stretch
Knee to Chest
Mindy 16lbs 7:39 + 6:59
Tom K 12 lbs 10:14 + 9:47
Scott B 16 lbs 13:32
Courtney 16 lbs 5:38 + 5:23
Sir 20 lbs 6:02 + 6:22
Jeff S 12 lbs 11:11 + 13:15
Craig 20 lbs 8:16 + 9:48
Heidi 16 lbs 7:40 + 7:55
Robert 16 lbs 13:55 + 16:08
Georgie 16 lbs 12:38 + 12:06
10 Squats, 10 Presses, 10 Deadlifts,
30 Jumping Jacks, 10 Front Squats,10 Push Presses
10 SDLHP, 30 Jumping Jacks, 10 Overhead Squats
10 Push Jerks, 10 Med Ball Cleans, 30 Jumping Jacks
Skill Work
Dumbbell Split Jerk
5 – 5 – 5 – 5 – 5
WOD
5 Rounds for time:
10 Russian Lunges 15-35 lbs
10 Abmat Sit-ups
10 Slamball
Cool Down
3 Rounds of:
Cobra
Pass Thru 10x
Knee to Chest
Mindy- SJ 20-25 lbs/8:15 RL 35lbs
Sir-SJ 30 lbs /8:14 RL 18 lbs
Scott B- SJ 25 lbs /9:07 RL 25 lbs
Courtney- SJ 15-20 lbs/5:50 RL 20-25 lbs
***Below did Wall Ball Sit-ups for WOD
Jimmy- SJ 30-50 lbs/7:29 RL 44lbs & WB 20lbs
Georgie – SJ 20-30 lbs /8:50 RL 26.5 lbs & WB 12lbs
Robert- SJ 20-30 lbs/10:25 RL 26.5 lbs & WB 16lbs
Matt- SJ30-35 lbs/9:29 RL 35 lbs & WB 20 lbs
Row 500 m 1X
Dynamic warm-up 1X
3 Rounds 5 Reps of:
Mt Climbers, Slamball,
Shoulder Triplet, Squat Jump
Skill Work
Top Plank & Hang from Bar
3 Rounds MAX effort and time!
WOD
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Reps of:
Goblet Squats
Russian Kettlebell Swings
Cool Down
2 Rounds of:
Cobra
Samson Stretch
Knee to Chest
Tom K 26.5 lbs NFT
Mindy 44 lbs 6:07
Scott B 35 lbs 10:37
Sir 44 lbs 5:11
Scott H 53 lbs 7:01
Matt 53 lbs 5:54
Duffy 53 lbs 5:44
Sarah 35 lbs 3:30
Rob 35 lbs 6:19
Jeff 26.5 lbs 6:02
Georgie 44 lbs 5:34
Heidi 35 lbs 5:11
Jenn 26.5 lbs 5:24
Craig 53 lbs 6:23
Although we weren’t able to get 15 or more people to go this Saturday, I will still be taking out whomever would like to make it. The plan is the same as before in terms of time and place: meet at Mt Southington by the ticket windows at 12.30 pm. Unfortunately the price is going to go up by about $10 to $15 to $70 for the Beginner package. We’ll be there for the afternoon and I thought I’d make reservations at Somewhere in Bangkok for some Thai food in Southington at about 5.30 or 6 pm. Please let me know if you are planning on coming. No need to pay me beforehand now.
Thanks.
Duffy
