Up. Down. Up.

  • April 12, 2013
  • By :

1-IMG_7410

Warm Up (10 minutes)
800m run
Then 3 rounds
5 deadhang pull-ups
10 diamond push-ups
15 air squats
25 bandy good mornings
– Calf/hamstring stretch with band

Strength (20 minutes)
Deadlift
2-2-2-2-2
-between sets max effort ring dips

WOD
3 Rounds
7 Push-Jerks
14 Toes 2 Bar
21 WallBalls

Games- (185,125)
Regional (155,105)
Open- (135,95)

28 Comments

  • bowler

    04/13/2013 @ 12:19 am

    265 split jerks couldnt get 285 to lock out missed twice
    9:07 @ 185

  • bowler

    04/13/2013 @ 12:19 am

    265 split jerks couldnt get 285 to lock out missed twice
    9:07 @ 185

  • Andrea

    04/12/2013 @ 11:40 pm

    Wod: 12:46- 4 rounds at 145
    Emom 8: snatch; 30 du up to 130

  • Andrea

    04/12/2013 @ 11:40 pm

    Wod: 12:46- 4 rounds at 145
    Emom 8: snatch; 30 du up to 130

  • Melberg

    04/12/2013 @ 11:26 pm

    DL: 2@ 400
    WOD: 6:41@165

  • Melberg

    04/12/2013 @ 11:26 pm

    DL: 2@ 400
    WOD: 6:41@165

  • Mattw

    04/12/2013 @ 9:16 pm

    DL: 410×2 (PR)
    WOD: 6:34 regional

  • Mattw

    04/12/2013 @ 9:16 pm

    DL: 410×2 (PR)
    WOD: 6:34 regional

  • McGuire

    04/12/2013 @ 6:36 pm

    Strength: 415# PR
    WOD: 8:10 reg

  • McGuire

    04/12/2013 @ 6:36 pm

    Strength: 415# PR
    WOD: 8:10 reg

  • Gambee

    04/12/2013 @ 2:43 pm

    Strength: 245 Split Jerk
    WOD: 9:23 @ Games

  • Gambee

    04/12/2013 @ 2:43 pm

    Strength: 245 Split Jerk
    WOD: 9:23 @ Games

  • Kenny "F'n" Powers

    04/12/2013 @ 1:30 pm

    warm up
    DL: didn’t do because I need to train for a road race and I can’t run for a few days after I do them. Probably due to perfect form…
    WOD: 7:26 open. I was with Jim on this one. Should have done reg but wimped out

  • Kenny "F'n" Powers

    04/12/2013 @ 1:30 pm

    warm up
    DL: didn’t do because I need to train for a road race and I can’t run for a few days after I do them. Probably due to perfect form…
    WOD: 7:26 open. I was with Jim on this one. Should have done reg but wimped out

  • Crowley

    04/12/2013 @ 1:15 pm

    Warm-up: done
    DL: up to 355×2
    Dips: 25, 22, 20, 16
    WOD: 8:03 @ regional

  • Crowley

    04/12/2013 @ 1:15 pm

    Warm-up: done
    DL: up to 355×2
    Dips: 25, 22, 20, 16
    WOD: 8:03 @ regional

  • JWhite

    04/12/2013 @ 1:01 pm

    Deadlift: snatch-grip up to 275, regular 2×405
    Dips: 22/20/20/18
    WOD: 7:21 @ open, should have tried regional but wimped out

  • JWhite

    04/12/2013 @ 1:01 pm

    Deadlift: snatch-grip up to 275, regular 2×405
    Dips: 22/20/20/18
    WOD: 7:21 @ open, should have tried regional but wimped out

  • Schurko

    04/12/2013 @ 12:11 pm

    warm-up: check
    Strength: up to 405# x 2
    Dips: 18, 15, 14, 11
    WOD: 8:24 @ Games

  • Schurko

    04/12/2013 @ 12:11 pm

    warm-up: check
    Strength: up to 405# x 2
    Dips: 18, 15, 14, 11
    WOD: 8:24 @ Games

  • mattw

    04/12/2013 @ 12:12 am

    Sick warmup…….

    can anyone make a 4-430pm btoast sesh tomorrow?

    • Hyatt

      04/12/2013 @ 2:15 am

      Yeah I coach at 5 so I’ll be in to train beforehand

      • mattw

        04/12/2013 @ 2:40 pm

        ok. i’ll shoot to get there around 345.

        • bowler

          04/13/2013 @ 12:20 am

          you live for a sick warmup …

  • mattw

    04/12/2013 @ 12:12 am

    Sick warmup…….

    can anyone make a 4-430pm btoast sesh tomorrow?

    • Hyatt

      04/12/2013 @ 2:15 am

      Yeah I coach at 5 so I’ll be in to train beforehand

      • mattw

        04/12/2013 @ 2:40 pm

        ok. i’ll shoot to get there around 345.

        • bowler

          04/13/2013 @ 12:20 am

          you live for a sick warmup …

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