WOD 2/17
Buy In/Cash Out
3×10 DB Ext. Rotations
3 Sets
Powell Raises x10/arm @30×0
Split Squats x10/leg @30×0
DB Extensions x10/arm @30×0
1:00 Rest
*Transition straight into each movement
then…
5 Rounds
1:00 row @ 90-95%
1:00 Rest
1:00 Side Plank Hold (:30/side)
1:00 Burpees @ 90-95%
1:00 Rest
The harder I work, the luckier I get. -Samuel Goldwyn
Stress the 900 lb Gorilla in the room
*Post thoughts to comments
Announcements:
IT’S TIME FOR SPRING CLEANING AT CFA! Take your jackets, gloves, water bottles, shirts, pants, shorts, sunglasses, etc. home, or they will be donated to Goodwill. We will be making donations on February 27th, so you have until the 26th to take it all home. Jump ropes can stay at the gym, but they need to go on the jump rope rack (if you don’t want your rope mixed with the masses, please take it home.)
AM Results | |
9 AM | 139 (Knee) |
Kirk | 185 RX |
Jable | 147 Rx |
Nick | 218 Rx |
Mikey | 154 Rx |
Jerry | 176 Rx |
Walker | 137 Rx |
Ally | 178 Rx |
Blake | 181 Rx |
PM Results | |
Mark | 105 Rx |
L.G. | 106 Rx |
David | 189 Rx |
Amy | 100 (Sprawl) |
Leigh | 167 Rx |
Colleen | 131 Rx |
Cody | 211 Rx |
Winner | 131 Rx |
Jordan | 117 Rx |
Nugget | 220 Rx |
Betsy | 147 Rx |
Kristin | 137 Rx |
Debbie | 90 Rx |
J.V. | 110 Rx |
“G” | 130 Rx |
Alex | 160 Rx |
Cara | 107 Rx |
Lana | 116 Rx |
Kavi | 140 Rx |
Veronica | 77 (Sprawl) |
Anthony | 136 Rx |
Andee | 124 Rx |
On Ramp | |
Sabin | 3:20 |
Heidi | 3:55 |
Liz | 4:18 |
Jennifer | 3:56 |
Ross | 4:27 |
Suzi | 5:30 |
Randy | 4:47 |
Ryan | 4:27 |