KILO BLOG

January 9, 2013

20121227_105348Maelyn Wass (daughter of Ian and Jess) killing the row during her wod!  Way to go girl!!

 Lead by example and they will follow!

Announcements!

Class times Thursday for Bring a Friend Day:  5 am, Noon, 5:15 pm! 

Free Yoga Thursday at 6:15!  Try it and bring a friend!

RX:  Overhead Press and Deadlift 5×8 @ 70%. Then, 15min As Many Rounds As Possible of 200M Row, 5 Turkish Get Ups (55/70), 10 GHD Situps.

Gold:  Overhead Press and Deadlift 5×8. Then, 15min As Many Rounds As Possible of 200M row, 5 Turkish Get Ups (35/55), 10 GHD Situps.

Silver:  Overhead Press and Deadlift 5×8. Then, 15min As Many Rounds As Possible of 200M row, 5 Turkish Get Ups (15), 10 AbMat Situps.

Endurance:  3 rounds for time of 50 Double Unders, and 25 Back Ext(10)

Men’s S&C:  Rest

Competitor:  RX, Endurance, 3×8 Bent Over Rows and Straight Bar Curls.

BWC:  16 Handstand Push Ups, 16 Burpees

30 thoughts on “January 9, 2013

  1. OHP:50,60,55,50,50
    DL: 110,115,115,120,120
    WOD: 3rds 4 Turkish get-ups
    BWC: done
    Nice work 5am

  2. OH Press: 45, 47, 50×3
    DL: 110, 115×2, 120×2

    WOD: 3Rds+1TGU Rx

    Good job Tom and Schotty. Good lifts this am!

  3. OHP: 35k
    DL: 95k
    Rx WOD: 4 rds + 14 meters
    (had to stabilize a couple TGU’s at the top on my left arm)

  4. Up to 28 on my deadlifts. First time doing them with weight. 3 rounds silver, almost got done with 4th. Got to 6 ghd’s but on my third round had problems moving the bar for my short legs 🙂

  5. OHP-20 had to switch to weights on 5th
    DL-30, 40’s & 1 set of 50
    WOD: 3 rounds & then had to get home – used 20# weight for TGU

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