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.
8 comments:
pvc pipe and trx rows to go easy on my hand.
Lots of rounds. Lost count pretty early. Lots of traffic this morning.
Not my best day, personally.
I 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.
Huge 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.
great to see a big crew this morning! Keep up the fire everyone!
9 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,
Nice big crew this morning
I used one of the big bars and a 20lbs Medball
10 rounds + 4 pull-ups
Deadlifts:
3-2-1-1-1-1
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
--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...
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