WOD 170601
FSQ – 5×5@70-75%+ (or increase from 5/11/17) Then, 3rds for time 20 DB FR Lunges (by feel) 20 DB S2O (same weight) “If I had nine hours to chop down a tree, I’d spend the first six sharpening my ax.” -Abraham Lincoln
FSQ – 5×5@70-75%+ (or increase from 5/11/17) Then, 3rds for time 20 DB FR Lunges (by feel) 20 DB S2O (same weight) “If I had nine hours to chop down a tree, I’d spend the first six sharpening my ax.” -Abraham Lincoln
5rds for time 10 DL (225/155) 8 B.O.B. 40 Double Unders Then, 10×30/30 – Weighted Planks (45/25+) “If things seem under control, you’re just not going fast enough.” -Mario Andretti
*BIG thank you to everyone who came out to support the Memorial Day Murph AND all of those who have and will serve our great country! We thank you! Team WOD (3ppl) Row 3k (no more than 250m at a time) 150 Ball Over Shoulder 20 Rope Climbs 1min Max Meters per person *Score total …
Monday, Memorial Day 8am – RevFitness 9am – “Murph” Everyone is welcome! Please remember, this is a difficult workout and you may need to scale back.
Team AMRAP 7 Alternate 100m Sled Pulls (3/2) Then, For time 12, 9, 6, 3 PSN (95/65) Ring Dip “If you cannot do great things, do small things in a great way.” -Napoleon Hill
FSQ 5×1@90-95% Then, For time 100 Double Unders 60 ASQ Run 400m 30 Alt 1-Leg SQ 100 Double Unders “There is no victory at bargain basement prices.” -Dwight D. Eisenhower
EMOTM 7 3 Strict T2B + 5 Kipping T2B Then, EDT – 16rds/15sec intervals 4 Ball Slams 5 V-Ups 10 Alternating Arm Battle Rope Slams 5 RKB Swings (53/35+) “Alone we can do so little; together we can do so much.” -Helen Keller
Plank – 4rds 20/10 Alt Arm/Leg Plank – 4rds 20/10 HS Hold – 4rds 20/10 HS Hold/Walk/Practice – 4rds 20/10 Then For time 20, 16, 12 AB Calories DB HPSN (50/35) BJO (24/20) Then, Tabata Hollow Rocks “The man with a new idea is a crank…until the idea succeeds.” -Mark Twain
BIG congrats to Thalia, Amanda G. and coach Chad at their weightlifting meet this past Saturday!!! Way to go guys, we’re super proud of your hard work and dedication! For total time: 3rds – 2min rest between 10 SQCL Thrusters (135/95) 10 C2B Rest 5mins 3rds – 1min rest between Run 300m 12 B.O.B. “Whether …
EMOTM 30 Min 1- 10 T2B Min 2 – 10 DB S2O (by feel) Min 3 – 10 Calorie Row “Aging is not lost youth but a new stage of opportunity and strength.” -Betty Friedan