WOD: Slugger
Skill: Bergener Warm Up x 3
5 Rounds for time.
10 Snatches (135#/65#)
20 Box Dips
300m Row
Tip of the Day: All of the so-called secrets of success will not work unless you do. Work hard to get your results!
Chris M. - 21:05 15#
Nick M. - 21:05 15#
Rich - 19:22 Rx
John - 18:40 Rx
Abby - 20:31 Rx
Lindsay Z. - 16:30 43#
Jeff - 15:30 (Mod)
Vanessa Ch. - 19:53 38#
Sergio - 18:14 65#
Kenia - 21:03 35#
Chris B.- 18:59 35#
Heather - 18:58 33#
Victoria - 17:26 20#
Tom S. - 18:13 75#
Susie - 20:31 20#
Brandon - 19:18 65#
Fernando - 16:34 105#
Jennifer P. - 23:57 35#
Mark - 19:58 105#
Sean O. - 16:29 85#
Tom D. - 14:54 105#
Bro - 19:47 95#
Brenda - 19:45 25#
Nicole H. - 17:49 53#
Stephanie - 19:19 38#
Sean L. - 17:42 65#
Jenn - 14:40 (Mod)
Mitch - 20:43 75#
Yvonne - 17:21 45#
Cindy - 14:36 35#
Ronak - 17:29 43#
Justen - 17:59 85#
Nicole D. - 17:34 35#
Nick B. - 20:02 55#
Jessica - 20:33 25#
Kaela - 16:35 35#
Monike - 18:17 25#
Jason G. - 18:42 85#
Elisa - 20:15 65#
When the going gets tough, the tough get going...
WOD: Rubicon
Skill: Dead lift 3x10 / Pull Up w/ Toes to Ring 3x3
18 Min AMRAP
15 Wall Ball (20#/12#)
8 Ring Pull Ups w/ Toes to Ring
8 Dead lifts (185#/105#)
Tip of the Day: Implement deep breathing from the diaphragm throughout your training. Instead of uncontrollable huffing and puffing, control the flow of oxygen.
Casey - 139 Reps Rx
Abby - 139 Reps 105#
Rich - 186 Reps Rx+ 225#
Tyler - 145 Reps 95#
Adam H. - 109 Reps 45#
Eric D. - 132 Reps 45#
Nick L. - 137 Reps 45#
Vanessa Ch. - 196 Reps 73#
Lily - 124 Reps 35#
Sergio - 182 Reps 115#
Fernando - 206 Reps Rx
Ronak - 170 Reps 95#
Chris - 171 Reps 65#
Adam D. - 113 Reps 65#
Alex - 171 Reps 135#
Pauline - 205 Reps Rx
Heather - 232 Reps 55#
Tom S. - 150 Reps 135#
Susie - 192 Reps 35#
Tara - 193 Reps 75#
Austin - 213 Reps 165#
Monike - 201 Reps 53#
Brian N. - 147 Reps Rx
Sean O. - 201 Reps 135#
Roheet - 165 Reps 85#
Brenda - 217 Reps 45#
Angie - 217 Reps 55#
Stephanie - 207 Reps 73#
Mark - 175 Reps Rx
Tom D. - 155 Reps Rx
Nicole H. - 204 Reps Rx
Tim - 208 Reps Rx
Jenna - 196 Rx+ 135#
Mitch - 150 Reps Rx
Ben - 170 Reps Rx+ 235#
Michelle H. - 155 Reps 25#
Rick - 176 Reps 95#
Elisa - 170 Reps Rx+ 135#
Michael T. - 143 Reps 45#
Yvonne - 172 Reps 103#
Cindy - 236 Reps 73#
Jenn - 318 Reps (Mod)
Kaela - 200 Reps 85#
Jeff - 180 Reps (Mod)
Vanessa Ce. - 174 Reps 85#
Nicole D. - 232 Reps 65#
Justen - 176 Reps 165#
Sharon - 217 Reps 83#
Jennifer T. - 155 Reps 25#
Andrea - 155 Reps 25#
Emily - 134 Reps 35#
Marika - 145 Reps 35#
Kyle - 124 Reps 155#
Jessica - 178 Reps 55#
Jason G. - 124 Reps 155#
Jason P. - 155 Reps 135#
Brandon - 143 Reps 145#
Lindsay Z. - 284 Reps 103#
Nick B. - 248 Reps 105#
Keep it going strong for the rest of the week! Take any necessary breaks if your body is feeling fatigued and KEEP STRETCHING!!!
WOD: Kenia (Happy Birthday!)
Skill: Font Squat 5x5 / HSPU 2x5
4 Rounds for time.
5 Front Squats (135#/85#)
10 Handstand Push Ups
15 Sit Ups
20 Burpee Box Jumps (24"/18")
Tip of the Day: Your work with the bar matters, lifting light or heavy. How you lift with the bar from the start will determine how rapidly you progress. Perfect practice makes perfect!
Bryce - 22:29 85#
Rich - 15:47 Rx
Oscar - 22:56 (3Rds) 85#
Kenia - 18:40 45#
Vanessa Ch. - 16:52 50#
Fernando - 15:19 Rx
Victoria - 24:19 45#
Tom S. - 25:45 Rx
Heather - 20:52 43#
Tim - 22:18 115#
Tara - 19:16 63#
Roheet - 18:00 65#
Mark - 26:17 Rx
Jason P. - 14:56 85#
Miles - 17:39 95#
Brian N. - 24:25 Rx
Sean O. - 18:11 115#
Nicole H. - 15:49 73#
Brenda - 16:29 35#
Elisa - 14:52 Rx
Travis - 18:46 65#
Jenna - 14:01 Rx
Mitch - 16:59 Rx
Kaela - 18:01 68#
Bob - 13:53 (Mod)
Ronak - 18:19 53#
Jamie - 19:53 25#
Jenn - 13:46 (Mod)
Ben - 16:01 Rx
Drew - 17:41 95#
Cindy - 16:48 55#
Yvonne - 19:06 75#
Nicole D. - 17:10 35#
Justen - 19:35 115#
Rosie - 16:18 35#
Kristie - 23:11 63#
Jessica - 18:42 (3Rds) 35#
Jason G. - 27:10 Rx
Kyle P. - 19:45 115#
Nick B. - 20:05 75#
Sharon - 21:20 43#
Nick Z. - Jump (Mod)
Lindsay Z. - 11:28 55#
Eddie - 20:20 85#
Great job starting the week off on the right foot!
What a weekend it was! Everyone in the group of 15 completed the course! The hard work we put in day in and day out at Myo definitely paid off! Looking forward to the next one!
WOD: Sammy
Skill: Pull Ups 3x10 / Back Squats 3x10
21 - 15 - 9
Ring Pull Ups
Bar Squats
Spider Crawls
ERG Rower (210/15/90m)
Tip of the Day: Technique should always trump weight on the bar.
Lindsay Z. - 7:52
Nicole H. - 8:23
Tyler - 10:46
Kenia - 7:51
Vanessa Ch. - 9:35
Sergio - 9:31
Lupe - 12:32
Tom D. - 9:12
Victoria - 11:35
Corretta - 9:58
Elisa - 10:48
Jenna - 9:50
Jenn - 9:11 (Mod)
Nicole D. - 10:28
Eric Sr. - 10:47 (Mod)
WOD: Death by Cleans
Skill: Power Clean Phases: Deads x 7, Shrug x 7, High Pull x 7, Rack x 7, Full Cleans 3x4
Cleans (135#/75#) Touch & Go
1st Min - 1 Rep
2nd Min - 2 Reps
3rd Min - 3 Reps
4th Min - 4 Reps
...
Until you cannot finish # of reps in that corresponding minute.
Tip of the Day: When performing the clean remember to pull yourself under the bar as opposed to dropping under the bar.
Nicole H. - 12 Rds 65#
Rich - 12 Rds Rx
David - 11 Rds 65#
Bryce - 9 Rds 85#
Lindsay Z. - 12 Rds 65#
Jenna - 16 Rds Rx
Jenn - 14 Rds (Mod)
Vanessa Ch. - 11 Rds 50#
Sergio - 13 Rds 65#
Lupe - 12 Rds 30#
Kenia - 11 Rds 35#
Tyler - 10 Rds 65#
Chris - 10 Rds 65#
Heather - 15 Rds 35#
Susie - 12 Rds 25#
Elisa - 11 Rds Rx
Brock - 17 Rds (Mod)
Mitch - 12 Rds 95#
Tom D. - 11 Rds 125#
Sean O. - 12 Rds 105#
Angie - 13 Rds 35#
Jake - 12 Rds 95#
Tim - 12 Rds 95#
Kaela - 13 Rds 60#
Rick - 12 Rds 65#
Yvonne - 12 Rds 65#
Cindy - 15 Rds 45#
Vanessa Ce. - 13 Rds 45#
Nicole D. - 14 Rds 35#
Jeff - 11 Rds 95#
Eddie - 15 Rds 65#
Monike - 16 Rds 25#
Marika - 14 Rds 25#
Emily - 11 Rds 25#
Nick B. - 13 Rds 95#
Jason G. - 13 Rds 95#
Corretta - 13 Rds 65#
Practice makes perfect! Don't get frustrated with the cleans, it takes thousands of reps to master the movement!
Just a reminder that we will be closed this Saturday, July 13th as the staff and a few members are traveling to Tahoe for the Tough Mudder. Open Gym on Friday from 11-1 will also be cancelled. We apologize for the inconvenience and will see everyone back here on Monday!
