*RESERVE YOUR SPOT TODAY’S CLASS
Find a 20 Rep Max Back Squat (pick a weight you think you might get 15 times and go for broke)
Then………
Black/Blue/Grey WODs
8 Rounds For Time:
200m Sprint
Rest exactly 60 second between rounds
June “COOL” Board
***Make some goals for yourself for June
– Megan – 1st Rope Climb
– Andrea – 1st Rope Climb
– Michelle – 1st Rope Climb
– Megan F. – 165# Front Squat
– Eddie – 225# Front Squat
– Shelly – 45 C2B Pull Ups in WOD
– Stephanie – 45 Pull Ups in WOD
– Brad – 305# Front Squat
– Steve B. – 290# Front Squat
– Jordanne – 205# Front Squat
– JoJack – Deadlift 500# x 3
– Michelle – Deadlift 175# x 3
– Chrissi – 255# Deadlift
– Kati – Deadlift 250# x 3
– Pete – Deadlift 300# x 3
– Claire – Deadlift 215# x 3
– Brad – 170# Snatch
– Wes – 1st Bar Muscle Up!
– Bob – 1st Bar Muscle Up!
– Jacque – 120# Clean & Jerk
– Morgan – 150# Clean & Jerk
+
Today’s WOD: 115#/11:33.
Made the mistake of going lighter on squats at first with 105#, did 20 reps, then moved up to 115# and did 20 more. Then sprints. Also did Saturday’s crazy squat workout. Officially no feeling in my lower body. Ouch.
20 rep Backsquat: 225 lbs
Running Part: 11:59
20 rep Backsquat: 255 lbs (Tried 225# first and that wasn’t bad. The 255# was my 2nd set of 20. Should have went heavier to start with.)
Running: 12:13 (ran a 40-second pace for most 200’s, last few were faster.)
Squats 135#
8×200 sprints 11:26
Squats – 165#, sprints – 12:31
Replace skating with running:
http://rollerderp.tumblr.com/post/30325133379/when-im-skating