Complete 8 rounds:
Sprint 20 yards–40 yards–20 yards shuttle
Rest 45 seconds between rounds.
Post fastest and slowest round to comments.
1) Complete for time:
20 Shoulder Presses
30 Push Presses
40 Push Jerks
3) Banded Elbow Extension + Variation (page 280)
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Double Under Clinic with Matt G. will be this Saturday, September 7th from 10:15-11:15am. Cost will be $5.
“Welcome every morning with a smile. Look on the new day as another special gift from your Creator, another golden opportunity to complete what you were unable to finish yesterday. Be a self-starter. Let your first hour set the theme of success and positive action that is certain to echo through your entire day. Today will never happen again. Don’t waste it with a false start or no start at all. You were not born to fail.”~Og Mandino
14-17s
SWOD 135lbs
SWOD 12:46 @ 55lb
Sprints:13, 15
SWOD. 11:38. 55lb
18,20
SWOD 14:20 @ 75
14 & 16
Swod 185lbs 60 reps 135 lbs 30 reps
Row wod 1 min on one min off 6 rnds 1700m
8:46 (45)
16/19
SWOD 8:01 @145
WOD 12/16
SWOD 8:39 @ 155
12/13
swod 8:54 @ 55 lbs
18, 20
SWOD 6:46 55lb
WOD 16,17
SWOD 6:35 @ 65
WOD 13/ 15
9:08 @ 145
SWOD: 10:25 @ 75lb
WOD: 16, 18
11:20 @ 115
12, 15 (probably jumped the gun on that 12er, but so did everyone else)
8:06 55lb
:13 :14
SWOD 135
11 seconds and 16 lowest
SWOD: 11:20 @ 105
WOD: 13, 15
SWOD: 8:35 @ 50lbs
WOD: 14/15
SWOD: 9:03 @ 55lbs
17-19
9:17 @ 145
13/15
10:35 @ 115
13-14
10:39
12/14
10:39 @125
12/14
8:36 @ 135 14/16
7:27@95
7@13
1@14
11:32 @95
200m sprint row 6rds/ 1 min rest
SWOD @ 85lbs 8:42
14/15
SWOD 8:39 @ 65 lbs
WOD 15/17
SWOD 12:24 (80)
15/16
11:15 @ 155
11/13
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