7.13.2014

W.O.D. 7.14.14





Gymnastics Skill Focus:
The Pistol (one legged squat)

20 min to work on shoulder strength with dumbbells
Press 3-3-3
Push press 3-3-3
Push jerk 3-3-3
*Increasing weight each movement, record highest weight for each set

Cash Out:
4 rounds for time of:
25 ft (6 mat lengths) shuttle run x 4
12 Kettlebell swings 70/55#
6 Burpees

Quote:
"It is never too late to be what you might have been."
–George Eliot

8 comments:

Unknown said...

Often times when we are just about to quit at something is when we are just about to break through. Just keep pushing through, success is just around the corner!

Mike T. said...

6am
Bill 70,75,65
King 55,65,60 4:21 wallball sub
Jill C. 25,30,30 4:52 35#
Ellie 26,30,35 4:57 35#

Nice work on this steamy Monday morning! Way to push yourselves hard all the way through on the cash out.

Miranda said...

7am:
Matt 50/60/65 6:49 70# russian
Pete 45/65/65 4:16 rx
Jill 35/40:( 5:00 44#

Aimee Lyons said...

9:30AM
Matt65/70/70 - 6:05
Joe 55/70/60 6:30 (70 russian)
Darcy 25/35/40 6:08
Jackie 35/40/45 5:56
Chris 65/70/75 6:26
Barb 35/40/45 5:31 (AirDyne)
Fran 15/20/20 5:11
Diane 45/50/50 6:31 Rx
Becca 15/25/30 5:15

Saw some awesome efforts on the DB presses and the intensity on the Cash out was great!

Aimee Lyons said...

Jessie 30/40/45 5:06 45#
-Huge shout to Jessie who surprised herself with the 45#! you are stronger than you think lady! Keep up the good work!

Jason Lyons said...

Ryan S: 35-50-55 (5:42 Rx)
Justin R: 60-75-75 (5:09 Rx)
Nick S: 50-50-55 (5:41 55rus)
Keith: 65-80-x
Roman: 55-65-65 (4:38 Rx)
Anne B: 20-25-x (5:17 35rus)
Arieanne: 25-35-35 (5:38 44rus)
Fayth: 20-30-40 (5:16 55rus)
Taryn: 35-45-x (6:30ish 45rus)
Darren: 75-90-x (6:01 Rx)
Ryan A: 75-85-85 (6:10 70rus)

Samson: Surprised yourself with the weight, love it
Justin R: Solid swings, excellent hustle
Nick S: Loved how you went back down to master full extension...virtuosity
Keith: Good job knowing when to stop
Roman: Great job keeping the DB close to your center
Anne: Proud of you for trying the jerk, it will come
Arieanne: Great correction on the KBS
Fayth: Loved having you in class again, great job working on your knees
Taryn: Quickest change of direction today, well done
Darren: Like lifting feathers man
Ryan A: Loved the focus on detail and not increasing weight unless you were happy with your lift.

All around an amazing class full of intensity and camaraderie. Loved how everyone was cheering each other on. Thank you!

Unknown said...

5:30 Mobility

Fayth
Justin R
Anne
John M
Matt H

Keith B said...

5:30

Shawna 20/30/35 5:49 44 rus
Erika 35/35/45 5:00 44 rus
Joe P 50/55/65 6:15 70 rus
Josh 45/50/60 5:31 70 rus
Tim H 50/60/70 6:17 53 rus

6:30

Kate F 20/30/30 7:16 44 rus
Dave N 55/70/70 7:46 Rx
Derreck 70/85/85 6:22 Rx
Conn 50/70/70 6:29 Rx
Nick C 45/65/70 5:55 Rx