Five rounds for time of:
5 Back squats
10 GHD sit-ups (Ab-Mat Sit-Ups)
Tanya Wagner 3:51 at 175 lbs, Josh Wagner 4:04 at 275 lbs.
Post time and loads to comments.
Or……..
Jen’s Birthday WOD
5 Rounds For Time of:
12 Weighted Push Ups (25/15) (No Weight) (from Knees)
17 Weighted Sit-Ups (25/15) (No Weight)
40 Overhead Walking Lunges (25/15) (No Weight)
December “COOL” Board
***Make some goals for yourself for December
– Patrick – Butterfly Pull Ups!
– Brandon – Bar Muscle Up!
– Mindy – 155# C&J
– Brandie – 165 Power Clean
– Patrick – 100 Pull Ups in 8:22 (‘lil freak)
– Jeff – Bar Muscle Up!
– Leann – 125# Clean
– Beth – 125# Clean
– Van – Bar Muscle Up!
– Lindsay – 180# Back Squat
– Brandie – 70# Dbell Snatch
– Tiffany – Handstand
– Claire – 105# Power Clean (+ sweet mixtape)
– Danielle – Grace in 6:15
– Danielle – Kipping Handstand Push Up
– Josh – Bar Muscle Up!
– Cory – Bar Muscle Up!
– Trish – 1st Rope Climb!
– Loree – 15 Rope Climbs in WOD
– Michelle – 300# Deadlift
– Lucy – 1st Rope Climb!
+
Happy, happy birthday, Jen! Wish I could be there at 515 to give you a big hug & watch you do your 40 burpees (just kidding bout the burpee part 🙂 Am super excited I can do your bday Wod @ Anytime tomorrow 🙂 Hope your day is as awesome as you. Miss you bunches!
So excited to do Jen’s birthday WOD with her 🙂 Lo- We will see you in a few months in Vegas.. be thinking of a good WOD for us all to do! Miss and love you!!
Lauren you are going to love Jenn’s bday WOD! Momma Noyce misses you!
Today’s main site wod, as rx’d: 6:23 (used 225#)
Jen’s Birthday WOD: 18:15 (I have to say that the weighted walking lunges really started to suck!).
12 min AMRAP:
4 power cleans 185#
8 box jumps 36″
12 pullups
7 rounds + 2 power cleans.
This rocked my life this morning. Very challenging. Good way to start the week.
Those box jumps looked life threatening.
That’s not a box, that’s a building o_o
Main site backsquat/GHD
WOD with 115lbs – 4:28
Then did Jenn’s Bday WOD as rx’d – 14:40
(I actually liked this one ….. Minus the weighted push ups)
HAPPY BIRTHDAY Jenn!!!!
Back Squat/GHD – 155# 6:57
Did the workout Justin did,
12 min AMRAP:
4 power cleans 135#
8 box jumps 30″
12 pullups
— 6 rounds even
Happy Birthday, Jen!
Did the workout Lindsay and Justin did but had to bump the weight down to 125# after my first round to be able to keep moving and not spend all my time on the power cleans. Life lesson learned, listen to Justin’s advice:)
Got 5 rounds even. Good workout!
And Happy Birthday Jen:)
Was awesome working out at 515 Sunday. Got my first MU (bar) which was quite an accomplishment. Can’t wait to hit the afternoon class this wk.
Awesome job on the MU! Congrats!
So that’s what all the shouting was about, congrats!! And glad to have you back at 515 for a few weeks.
Cool board? Ha ha.
Happy Birthday Jen!
Thanks for all the birthday love guys!
Happy Birthday Jen! Wish I couldve done your birthday wod…situps are a no-go 🙁 Definitely looked good!
Mainsite: 6:06 with125#
Jens bday wod: rx’ed:17:38