WOD 7/29
Weekly Buy In/Cash Out
2x AMRAP Push-ups
2x AMSAP Front Plank
Make-up/Skill Day
Monday: Front Squats, and Car Dodges
Tuesday: Sprint, Pull-up, Press, Repeat
Wednesday: Hello Knees, these are my friends “Elbows”
Skill Suggestions:
*Do Mondays Skill Session (Not a suggestion, if you haven’t done it do it)
*Squat Program
*Jerks
*Pistols
Efficiency is doing things right. Effectiveness is doing the right things. -Zig Ziglar
Announcements:
-Happy Hour tonight at Little Woodrows
– Save your spot for the Mohican Warrior Challenge round 1, This Saturday July 31st!
– Free Workout! This Saturday @ 11 AM!
– Ladies Night Monday Night @ Liz Yankiver’s house
– August 7th POSE clinic with Boone postponed, new time TBA
| AM Results | |
| Andrew | 93 lb, 9:45 ROM (7/28 |
| David | 93 lb, 9:19 ROM (7/28) |
| Liz | 155 lb 1 RM, 130 lbx4 RM (7/26) |
| Tow Matt | 130 lb, 9 (7/27) |
| PM Results | |
| Chris | 12, 145lbs (7/27) |
| Blake | Skill |
| Betsy | 6:21 Rx (7/28) |
| Patrick | 14, 150lbs (7/27) |
| Winner | 118lbs, 5:37 Rx (7/26) |
| Mark | 125lbs, 8:47 (20″) (7/26) |
| Peter | 195lbs, 4:47 Rx (7/26) |
| LG | 6, 65lbs (7/27) |
| Alex | 12, 135lbs (7/27) |
| Skipper | 135lbs, 4:37 (20″) |
| Schittone | 105lbs, 8:32 (20″) |
| On Ramp | |
| Heath | 7:11 |
| Melly | 6:46 |
| Sarah | 4:10 |
| Jessica | 3:58 |
| Jennifer | 4:41 |
| Kat | 4:23 |
| Juan | 3:25 |
| Patrick | 3:19 |