Alan and daughter Katerina - in Colorado
Warm up:
800m Run50 Ab Mat Sit-ups
WOD:
"Annie are you o.k.?"
*adjusted reps of 15-12-9* for the following exercises:
1. Row (for Calories)
2. DB Thrusters (m=40 / w=20)
3. SDHP (M=24k / w=16k)
4. Burpees
5. Wall Ball (m=20 / w=14)
6. Med Ball Clean (M=20 / w=14)
- This WOD will be done in competition with www.Hypoxiagym.com.
- Our 2 gyms will be competing against each other in WOD's -
Monday = Annie are you o.k.?
Tuesday = Grace
Wednesday = 800m Run
8 comments:
Looks like a great week ahead... Eat right and rest well!!
Congratulations to Doug persona; best today and 2nd place in age division - Master's Oly. Weightlifting Competition in Savannah today!
Monday a.m. - 6:30 class = 21m29s
Richard
Joe
Martinique
Tina
Mike
*Rocked it hard….Hypox - what do you got?
Everyone's rowing was strong. I saw a couple break-down's in form on Thrusters and Ball Cleans. SDHP looked fantastic...Wall Ball looked strong.
Gretchen / Ken (CFAI - long distance students!)- can we count on you to compete this week?
Monday Riga workout. Ken 18:02 and Gretchen 19:01. Am sure we could have improved the ball clean technique. But done nonetheless. So, we're in the heat too, even from a distance. Competing to the best of our abilities. And definitely rooting for CFAI!
By far the closest I am been to meeting Pukie. WOW. Thanks Hank for sharing your hour!
Hey Coach Lane...Were ya'll working underwater?
9:30 Class:
Katy
Brooke
Kate
Holley
KCJ
Jo
18m55sec
12 noon:
Hank
Chad
Leslie
Doug
17m 43s
Ouch.
What is up Hypoxia? Got some?
Whatcha got in mind??????
I hope you are having the same adrenaline infested time we are. Spirits
are high.
We had one team at full weight, 15:50. On another team, one of the girls
used 15# dumbbells, everyone else was full weight. Their time was 15:42.
This time doesn't count due to the lower weight.
Let me know if you want more times. If the late group has any better
legit times, I will advise. I don't think that group will be as fast.
The Tormentor, Alan writes:
For tomorrow, we tested some weights. How about this:
Alan and Doug = 135
L 1 women at 75#.
I have at least three (probably 5) who can do this weight. I have one guy who can probably do 115#. The rest will fall somewhere under these weights.
Post a Comment