3/17/14

*RESERVE YOUR SPOT TODAY’S CLASS

Work up to a 5 Rep Max Front Squat

Then……..

Black/Blue/Grey WODs

As Many Rounds As Possible in 10 Minutes of:

20 Feet Handstand Walk (10 Marches) (10 Marches with Feet on Box)
4 Pistol Squats, each leg (Assisted) (2 x Air Squats)
20 Feet Handstand Walk
4 Dumbbell Snatches (70/50) (50/35) (35/20) (20/10)
20 Feet Handstand Walk
8 Pistol Squats, each leg
20 Feet Handstand Walk
8 Dumbbell Snatches
20 Feet Handstand Walk
12 Pistol Squats, each leg
20 Feet Handstand Walk
12 Dumbbell Snatches
And so on for the remainder of 10 minutes (16, 20, 24, 28, etc.)

March “COOL” Board

***Make some goals for yourself for March

–  Eric – 7 Consecutive Muscle Ups
–  Emily – Amanda As Rx’d
–  Todd T. – 1st Bar Muscle Up!!
–  Jacque – 1st Chest-to-Bar Pull Ups
–  Meredith – 1st Rope Climb!
–  Meredith – 30 Consecutive Double Unders
–  Sean – 20 Consecutive Double Unders

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9 Responses to 3/17/14

  1. Kady says:

    5 RM Front Squat- 175#

    Metcon: 1 Dumbbell Snatch of 20

  2. Pete Jones says:

    20# PR on the 1 rep max front squat = 235#

  3. Wes says:

    205# on squats. Worked on MUs instead of Metcon. Got consecutive MUs for first time! Did well today, think I’m ready for them in the open.

  4. Wes says:

    205# on squats. Worked on MUs instead of Metcon. Got consecutive MUs for first time!

  5. Jordanne says:

    Missed out on a fun wod to redo 14.3, despite my initial policy.

    129; 3:49, microscopically up from 128; 4:07

    It was like going to Sunday morning derby practice hungover – had to do it just to know exactly how much it would hurt, so I’ll think twice next time.

    Thanks for judging, and the advice, Jaime 🙂

  6. Eddie Mrowka says:

    New PR 5 Rep Max Front Squat – 185#
    New PR 1 Rep Max Front Squat – 215#

    Metcon – Completed round of 12 pistols and finished with 16 seconds of holding myself upside down. Today was a PR (in the sense of) in actually getting upside down by myself against the wall (previously Jaime and Bobby need to help me get up there). Did that for each round with holding myself there for 10 seconds once I got up.

    #progress

  7. Jaime says:

    5 RM Front Squat: 185#

    Metcon rxd: 7 of 20 pistols

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