« Tuesday July 9, 2013 »

Jeopardy WOD is THIS SATURDAY!

We will be having a fun and competitive “Jeopardy” style team WOD on Saturday, July 13. This WOD was designed by Kevin Lawrence, our Local friend serving in the Peace Corps in Mongolia. It promises to be full of laughs, fun and hard work! This will be done from 9-11 AM. No regular WODs. Don't worry, you'll leave tired and sore :)

Workout of the Day

A.
Spend 5 mins working on Nose-to-Wall Handstand Hold

B.
Five sets of:
Back Squat
5 reps @ 75% of 1RM
Rest 3 minutes

C.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Ring Dips

L2:
5 Burpees
5 Jumping Bar Dips

L1:
5 Burpees
5 Parallette dips

Comments

[Fred L.]

Crazy work schedule - couldn't make it in to Local today for my Greenwald fix, but very pleased to get 235 lbs x 5 on back squat, which is a PR.

[Mike S]

Messed around and pulled a double today. Came in this morning and got after yesterday's workout - managed 165/165/185/185/185 on the cleans, and then 8:34 Rx on the WOD. That was a freakin grip burner.

Then, after spending several hours catching up on a week's worth of email, I ducked back in to get after today's workout. Did front squat instead of back squat - all working sets at 215. Thanks for the cheers Kelly/Chad. WOD - put the Fedoriw twins in my sights and got after it, and managed to barely nip them at 9+2 Rx. Thanks again for the cheers, Kelly/Chad/Shea. Good to be back!

[Bradley McD]

Handstand holds...meh. Wrists hurt like a motha.

Backsquats...meh. Should be at 205#, struggled with 195#

WoD: as Rx'd 8 +3 Meh.

Soup. Meh.

[Tammy]

Nose-to-wall handstands seem to be much more challenging than back-to-wall. I managed a 60-sec hold. Back squats at 105, which seemed heavy after yesterday's lower-body killer. Did the WOD at Level 2: 6+7. Thanks to Marian and Jess B for being great partners.