Posted by Mark in Training | 7 Comments
Lift:
4 sets
A1. Back Squat @32X1, 5-5-3-3
*rest 30 sec
A2. Strict Pullup @30X0, AMRAP
*rest 2 min
“Beckons Me”
4 Rounds
10 Front Squat 95/65
10 Lateral Burpees
10 S2O
Post Results to Comments.
Run for Ricky is a 5K event that takes place in Buena.
Matt Mazzoni and several other members run in the race every year to honor their friend.
Registration can be found at : http://run4ricky.org/wp/?page_id=81 as well as information about the race.
Please join us for a BBQ at our home so we can show you how much we appreciate all you do for our community.
Come Eat, Drink, Swim and see where Off The Grid started!
1036 Herbert Blvd. Williamstown
Save the Date for our Annual Tribute to a Hero, Lt. Michael Murphy!
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
with a 20lb weight vest.
This WOD is always inspiring and rewarding, you will want to be a part of it all!
Good job yesterday on the skill work during the 5:30-7:30 classes. DU’s and HSPU progressions are starting to pay off, don’t give up!
Special shout out to Jackie & Melanie for getting their first DU’s last night! Congrats Ladies!
Thanks for the help, Drew. It finally clicked!
I really wanted to squeeze this one in before I left, and I’m glad I did…Squat got 225 for 3 (sorry Matty! lol) and the time I think was somewhere in 7:50′s I forgot to look up right away. It was so hard not to drop the bar, but thanks Joe for the push. Definitely a mental and physical challenge!
Lauren awesome job on the 225. It is the only reason I went to 245.
245 on the back squat
6:35 on the WOD. Was harder then it looks on paper…well I guess they all are.
I was looking forward to this one all day at clinical! Wod 125-135-145-155 should’ve gone a little heavier in the beginning maybe… Big dawg thank you for counting all 5 of my squats! You’re the best! Wod 6:33, great job 5:30!!!!
Just did this at home. I was stuck at work. Tried to motivate myself to do this at 8pm, kind of a bad idea. I missed all my WOD partners!
Lift: 145-155-170-190
WOD: 6:37