WOD: D.O.D.
Skill: Knee to Elbow 4x15
21 - 15 - 9
Dead lifts (185#/133#)
Push Ups
Overhead Plyo Lunges (25#/10#)
Focus: Knee to Elbow progressions. When stringing the knee to elbow together try to 'stab' the ground on the way down and then immediately pull them back up. If you stop your momentum it becomes much more of a strict movement and in turn, slower.
Jen D. - 10:32 103#
Kellie - 8:19 83#
Jesse - 11:51 115#
Becca - 8:19 93#
Teria - 8:57 83#
Eric Sr. - 9:19 135#
Joey -7:43 Rx
Mason - 8:48 Rx
Carla - 13:00 35#
Cara - 15:44 73#
Ryan - 9:11 Rx
Eric G. - 10:20 115#
Karen - 7:50 83#
Joe - 4:44 Rx
Bob - Mod
Brenda D. - 6:11 83#
Cindy - 6:19 Rx
Simon - 7:14 85#
Nicole H. - 5:03 73#
Chase - 6:09 135#
Jennifer P. - Mod
Vanessa C. - :50 Rx
Tabitha - 7:36 35#
Tara - 6:17 Mod
Heather - 7:16 103#
Kristine - 7:25 123#
Lindsay Z. - 7:40 83#
Nick Z. - 9:34 Rx
Emily - 10:26 35#
Chris A. - 14:20 65#
Leslie - 7:58 Rx
Ray - 6:28 115#
Jacque - 7:19 Rx
Matt - 11:19 155#
Melina - 8:07 53#
Tom T. - 7:06 Rx
Yajaira - 10:31 93#
Martin - 6:58 135#
Robert - 5:13 Rx
Travis - 8:15 Rx
Steve P. - 7:11 65#
Ana
Joobin
Subhi
Irish
WOD: Rollie
Skill: Front Squats 3,3,3,3,3,3,3
For time.
50 Ring Rows
50 Plyo Lunges
50 Russian Twists
Vanessa - 4:32 14#
Nicole S. - 6:12 10#
Chris S. - 8:52 14#
Danielle - 5:53 14#
Lauren - 4:18 12#
Liz - 4:16 14#
Spencer - 5:20 14#
Joey - 5:16 20#
Orlando - 5:58 20#
Regina - 5:45 14#
Eric Sr. - 7:18 20#
Tom S. - 4:00 20#
Miles - 4:19 20#
Mason - 4:13 20#
Carmen - 4:27 14#
Megan - 4:06 14#
Susie - 6:55 10#
Joe - 3:26 20#
Tim - 4:01 20#
Ram - 4:02 20#
Steve P. - Mod
Jenifer - 5:45 10#
Leslie - 4:56 14#
Cindy - 5:23 14#
Brenda D. - 4:01 14#
Gaylene - Chat
Stephanie V. - 6:59 12#
Robert - 3:32 20#
Ryan - 3:29 20#
Becca - 5:57 14#
Tom T. - 4:17 20#
Melina - 5:55 10#
Nick B. - 7:50 Mod
Delilah - 6:04 12#
Joobin - Mod
Jacque - 3:30 14#
Chris T. - 5:59 20#
Irish - 5:14 12#
Noemi - 7:54 10#
Tara - 3:07 14#
WOD: Sophomore
Skill: Sledgehammer / GHD Sit Ups & Extensions
3 Rounds for time.
25 American KB Swings (1.5p/12kg)
30 Renegade Rows (35+#/20+#)
30 Plyo Lunges
25 Hollow Rocks
Stay real rigid with your hollow rocks! Do not let the feet or hands touch the ground. Keep your abs engaged and the small of your back nice and flat on the ground. Pick something to get better at each day!
Abby - 11:23 Rx
Mark N. - 18:17 20kg
Tyler - 20:20 18kg
Nicole H. - 9:46 Rx
Stephanie - 10:18 10kg
Taylor - 18:00 Rx
Shayla - 15:33 8kg
Jose - 18:27 12kg
Orlando - 15:04 14kg
Regina - 18:51 10kg
Tom D. - 10:17 Rx
OJ - 12:45 14kg
Corretta - 11:34 Rx
Tim - 14:51 Rx
Tom S. - 14:09 Rx
Jennifer P. - 15:05 8kg
Eric Sr. - 21:09 20kg
Danny - Mod
Jordan - Mod
Charla - 15:05
Cortney - 14:54
Thank you to all those that came out last night and joined us bowling! We had a great turnout of more than 30 people! Hope everyone had fun and we look forward to having another outing soon!
