WODs for
WODs
Shoulder Press: 4-4-4
Shoulder Press : 4-4-4Shoulder Press 4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.
"Baseline" SRCF Intro WOD#1
"Baseline" SRCF Intro WOD#12 rounds for time of: 400m Run 40 Air Squats 30 ABMAT Sit-ups 20 Push-ups 10 Pull-ups Post total time.
* Happy OnRamp-iversary to Peter, Joe, Curtis, Will and Rob S. (Coach)!
Nothing assigned for December 3, 2018
Nothing assigned for December 3, 2018
Gym Activity
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Josh HenretigGarage...make up from Wed. Step down BJDecember 15, 20187 rounds of: 7 Back Squats, 95 lbs 7 Box Jumps, 24 in 7 Pull-ups -
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Lou DeCola#954 - with Bob. Each took 400m and went 10/10 on PCs and BPUs.December 15, 201820:00 AMRAP: 20 Burpee Pull-ups Row, 400 m 20 Power Cleans, 135 lbs Row, 400 m -
Stuart Lower53# KB 14# WBDecember 14, 2018Every 1 min for 18 mins, alternating between: 8 Deadlifts | 155 lbs 10 Kettlebell Swings, 70 lbs 12 Wall Balls, 20 lbs -
Stuart LowerDecember 14, 2018Sets 3 Deadlifts | 225 lbs 3 Deadlifts | 245 lbs 3 Deadlifts | 265 lbs 6 Bent Over Barbell Rows | 95 lbs 6 Bent Over Barbell Rows | 115 lbs 6 Bent Over Barbell Rows | 135 lbs -
Spencer NelsonUsed 25# wbDecember 14, 2018Every 1 min for 18 mins, alternating between: 8 Deadlifts | 226 lbs 10 Kettlebell Swings, 70 lbs 12 Wall Balls, 25 lbs -
Spencer NelsonDecember 14, 2018Sets 3 Deadlifts | 275 lbs 3 Deadlifts | 325 lbs 3 Deadlifts | 325 lbs 6 Bent Over Barbell Rows | 135 lbs 6 Bent Over Barbell Rows | 135 lbs 6 Bent Over Barbell Rows | 135 lbs
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Erik DurandDecember 14, 2018Sets 3 Deadlifts | 195 lbs 3 Deadlifts | 225 lbs 3 Deadlifts | 245 lbs 6 Bent Over Barbell Rows | 115 lbs 6 Bent Over Barbell Rows | 135 lbs 6 Bent Over Barbell Rows | 135 lbs
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Paul CumminsDecember 14, 2018Every 1 min for 18 mins, alternating between: 8 Deadlifts | 225 lbs 10 Kettlebell Swings, 70 lbs 12 Wall Balls, 20 lbs
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