Announcements - we will meet in the '62 Room - upon arrival warm-up and help set-up rings
Equipment required - weighted black bars, medicine balls, and rings
Warm-up and instruction - Matt will take half the group through overhead squat fundamentals and Adam will discuss weighted ring dips. Everyone will get a chance to practice each of the movements.
WOD:
AMRAP 17
12 x overhead squats (black weighted bar)
9 x walking lunges
6 x strict pull-ups
3 x weighted ring dips (20/12 med ball)
Post number of rounds complete to comments.
pvc pipe and trx rows to go easy on my hand.
ReplyDeleteLots of rounds. Lost count pretty early. Lots of traffic this morning.
Not my best day, personally.
ReplyDeleteI got in 8 rounds and made it to the 9th set of pullups.
Don't know how much the pipe I used weighed... would be nice if those were marked.
12 rounds even.
ReplyDeleteHuge group this morning!
I wanted to make it out, but got to bed later than I was hoping and decided that recovery was best accomplished with sleep.
ReplyDeletegreat to see a big crew this morning! Keep up the fire everyone!
ReplyDelete9 rounds + 4 lunges as rx'd
Used the 2nd largest black bar and the pull-ups were by far the toughest, but kept them strict the entire time.
Aloha,
ReplyDeleteNice big crew this morning
I used one of the big bars and a 20lbs Medball
10 rounds + 4 pull-ups
Deadlifts:
ReplyDelete3-2-1-1-1-1
205, 225, 245, 255, 265, 270
Cash out 1000m row: 4:18
100 LL unders (got a couple of triple unders as well.)
I started with several sets of back squats: 185, 225, 245, 265
ReplyDelete--then today's WOD:
I did the OHS at 75-lbs
8 rounds complete
That was brutal. I might not be able to walk tomorrow...