WOD: Jeremy
Skill: Back Squats 5,5,3,3,3,1,1,1,1
21 - 15 - 9
Overhead Squats (95#/63#)
Burpees
Focus: Upright posture in the squat! We know you can overhead squat the weight, but can you control it enough to not be out of control? Slow and steady!
Compare to 2.16.14 , 5.30.13
Carmen - 9:32 53#
Jesse - 15:19 45#
Steve P. - 13:33 65#
Regina - 9:22 53#
Teria - 11:05 43#
Kristy - 8:18 15#
Lisa - 9:59 33#
Alex - 13:08 Rx
Christi - 9:06 33#
Ryan - 10:35 85#
Nick N. - 10:26 95#
Eddie - 9:49 Mod
Simon - 9:45 33#
Charlene - 12:49 33#
Carla - 13:04 PVC
Adam - 14:08 95#
Mason - 12:25 95#
Angela - 12:17 Rx
Irish - 12:04 Rx
Megan - Mod
Becca - 7:28 53#
Anthony - Mod
Joe - Mod
Bob - 2:15 Mod
Angie - 9:42
Patricia - 9:48
Robert - 10:29 Rx
Brenda D. - 9:52 Rx
Cindy - 8:05 63#
Marika - 8:51 53#
Chase - 8:00 75#
Kristine - 9:05 43#
Heather - 9:15 15#
Nicole H. - 8:29 Rx
Vince - 11:03 45#
Andres - 9:09 75#
Ray - 7:46 65#
Eric G. - 8:54 75#
Matt - 11:49 Mod
Nick B. - 5:31 Rx
Jacque - 7:04 Rx
Chris T. - 11:22 95#
Melina - 8:52 25#
Gaylene - Mod
Martin - 7:55 65#
Tom T. - 8:29 75#
Lauren - 8:36 53#
Tony - 11:43 65#
Jose - 12:40 15#
Maira - 9:50 33#
Kaela - 11:14 63#
Tim - 6:36 Rx
Bri - 9:30 53#
Brenda H. - 10:35 45#
Adrienne - 8:50 35#
Jen D. - 13:58 33#
Danielle - 7:16 Rx
Ana - 8:23 53#
Joobin - 4:29 Rx
Stephanie V. - 8:59 43#
Amy Lu. - 6:00 43#
Rick - 9:01 65#
Abraham - 9:57 33#
Tara - 8:21 Rx
Karen - 11:27 33#
WOD: Jeremy
Skill: Bulgarian Split Squats 10,10,10 (5 a leg)
21 - 15 - 9
OH Squats (95#/65#)
Burpees
Lockout the elbows overhead during the OHS. Keep the abs tight and work good depth.
Regina - 9:33 25#
Joe - 9:19 Rx
Tyler M. - 11:56 65#
Zoey - 11:30
Kenia - 13:09 43#
Adam D. - 11:00 65#
Chase - 8:04 55#
Jessica He. - 8:28 25#
Taylor - 12:04 75#
Angela - 11:18 53#
Rich V. - 7:34 Rx
Fernando - 4:51 Rx
Jordan - -- Mod
Robert - 10:34 45#
Tom D. - --
Tyler R. - -- Mod
Bobs - 7:10 45#
Jaclyn - 6:18 33#
Angie - 5:58 33#
Patricia - 6:08 15#
Danny - 8:20 Rx
Cara - 9:12 25#
Maria - 10:24 43#
Heather - 7:51 43#
Becca - 10:41 43#
Jason G. - 11:18 Rx
Marika - 8:52 33#
Brenda - 8:00 43#
Jen D. - 9:06 43#
Nicole - 7:19 53#
Ana - 9:06 25#
Melissa - 10:10 15#
Nick Bro. - 8:37 55#
Steven V. - 10:21 45#
Leslie - 10:20 53#
Mike T. - 10:58 75#
Tim - 10:00 Rx
Corina - 10:27 15#
Tom S. - 7:09 Rx
Yvonne - 7:26 53#
Jenifer - 9:32 15#
Steve P. - 9:30 33#
Subhi - 8:20 75#
Osh - -- Mod
Rich E. - 6:31 45#
Taylor - -- Mod
Nick Bre. - 6:19 Rx
WOD: "Jeremy" & Dead lift ladder to 1RM
Skill: Dead lift 5x5
21 - 15 - 9
OH Squat (95#/63#)
Burpees
Tip of the Day: It takes 21 days to establish a new habit. Keep focused on your nutrition, training, sleeping, and stretching for at least a month to really elicit lifestyle changes.
Rich - 425#/6:39 Rx
Casey - 275#/6:51
Jenn - 173#/5:58
Jenna - 255#
Tom S. - 315#/6:07
Nicole H. - 153#/6:20
Kenia - 11:31
Jessyka - 103#/8:36
Jason P. - 210#/4:00
Miles - 210#/4:00
Fernando - 365#/5:13
Natalie - 63#/4:53
Jeff - 205#/4:50
Vanessa Ch. - 63#/5:42
Sean O. - 255#/5:02
Sergio - 115#/5:23
Mitch - 235#/4:10
Mark - 315#/11:31 Rx
Stephanie - 123#/6:50
Tom D. - 295#/5:17
Ronak - 153#/5:20
Lindsay Z. - 118#/5:00
Nick - 425#/8:39 Rx
Judith - 35#/5:04
Jones - 5:10
Sean L. - 305#/7:41
Vanessa Ce. - 70#/5:22
Cynthia - 65#/4:30
Naomi - 25#/6:35
Yvonne - 153#/5:20
Jason G. - 300#/7:32
Elisa - 243#/6:53
Tim - 300#/5:20
Kaela - 138#/6:21
Take time this weekend for some solid recovery (i.e. stretch, ice, eat, and sleep)! Great job everyone!
Bob - 2:15 Mod
