WOD 9/29
1 Set
8 RM/side Split Squats @ 3010
rest 3:00
AMRAP Chin-ups or Static Hang or Ring Rows @ 3010
*Split Squats and Chins recorded
then…
2 Sets
Powell Raises 8-12 @ 3010
Rest :45
Muscle Snatches 8-12 @ 3032
Rest :45
Trap 3 Exercise 8-12 @ 3010
Rest :45
then…
7 Rounds
:30 Single Jumps
:30 Leg Russian Lunges
200 M Run
15 Unbroken Box Jumps AFAP
*no time or score recorded
Empty pockets never hold anyone back. Only empty heads and empty hearts can do that. -Norman Vincent Peale
Announcements:
-Ladies Night is coming up again this Monday, October 4th. We will be meeting at 7:30pm at Red Table Coffee at 6000 S. Congress Suite 106. See you all there!
| AM Results | |||
| Right | Left | ||
| Ainsley | 5 | 8 (15#) | 18 RR |
| Michelle | 8 | 7 (15#) | :35 Hold |
| CC | 3 | 8 (10#) | 1:04 Hold |
| David | 3 | 8 (20#) | 7 RR |
| Stephanie | 8 | 8 (20#) | :30 Hold |
| Stephen | 8 | 8 (20#) | 4 Chin-ups |
| Noon | |||
| Tasha | :23 Hold | ||
| Jables | :30 Hold | ||
| J.J. | |||
| Ryan | |||
| PM Results | |||
| Christy | 8 | 8 (15#) | 1 Chin |
| Cat | 8 | 8 (15#) | :10 Hold |
| Boone | 8 | 8 (35#) | 10 Chin-ups |
| Patrick | 8 | 8 (35#) | 7 Chin-ups |
| Winner | 8 | 8 (15#) | :30 Hold |
| G | 8 | 8 (20#) | :39 Hold |
| Mark | 8 | 8 BW | :16 Hold |
| Zoom | 8 | 8 (15#) | :16 Hold |
| Carissa | 8 | 8 (20#) | 5 Chin-ups |
| Crash | 8 | 8 BW | :9 Hold |
| Abbey | 8 | 8 (15#) | :20 Hold |
| Chi-Mike | 8 | 8 (30#) | 5 Chin-ups |
| Anthony | 8 | 8 (15#) | :45 Hold |
| Aubrey | 8 | 8 (20#) | :45 Hold |
| Liz | 8 | 8 (15#) | :13 Hold |
| Alex | 8 | 8 (20#) | 7 Chin-ups |
| LG | 8 | 8 BW | :10 Hold |
| Jen | 8 | 8 (15#) | :20 Hold |
| Megan | 8 | 8 (10#) | :23 Hold |
| Kavi | 8 | 7 (15#) | :18 Hold |