Gotenks

Monday Dec 31 2018


Our end of year schedule is as follows:
New Year's Eve - Regular class structure running at 5:15am, 6:15am, 8:15am, 9:15am & 11:30am. Gym Closes at 12:30pm and the Bi-Annual Beer/La Croix Mile will take place at Betsy and Grant's house at 1pm. 
New Year's Day - CLOSED
January 2nd - Back to full regular schedule
1.) Every 1:30 for 8 Rounds
1 Back Squat @ 90%
2.) 10 Rounds
5 Strict HSPU
5 Hang Snatch 115/85lb
*3.) 3x10 Weighted Hip Extension
*4.) With a partner, Waterfall start each round
5 Rounds
100m Row
10 Burpees
-When A gets off the rower to start burpees, B gets on and starts rowing
-When B finishes burpees, A starts the next round of rowing
*5.) Accumulate 4 min hanging from pullup rig
-Every time you come down do 10 ring rows
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Theresa Rosenquist114d

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8rds 75# 1abmat + 10#plate woof
Rowing and burpees βœ…
11:40 RX. Did all my SHSPU in sets of 5, except the very last one I only got 4 😟
435# BS
BS up to 355. 8 rounds 3 snatch Sp at 115 in place of hspu
65# Hang power snatch. BS 125# (3 reps each round)
195lb BS. 9 round + 1HSPU. HSPU off box, 65lb snatch
18min beer mile
385lb Back Squat
10:40, 55#, πŸ“¦ hspu
155# BS
8 + 1 HSPU RX
BS 225#, Sunday’s WOD (king cold) 13:23 95# thrusters all unbroken, OHS 135#, parallel dips and walks EC, weighted hip extensions, beer mile
11:55 RX one plate one abmat shspu
335# BS
6 rounds, HSPU done as 15 sec holds. 65# snatch. 160# back squat.
Worked until 5:30 / New Year's party at our place!
BS@177.5/7 rds + 2 hspu 65/mat and 15# pl
Yoga w/T Happy New Year! Hoyan!
9:24 (55#, 54” box hspu)
8x3 bs@165#
5 rounds: 10 Bulgarian squats, 8 good mornings, 8 tempo BS (105#)
#135 bs Hand stand holds and #35lb Snatch : no that’s not a typo 😬
23:00*** (not the WOD)
***5Γ—{200 SU/20 GHHE/25 AMSU/30 WL & Yoga (Day 2 of IWBMATTKYT!)
BS @ 225#
9:07 @ 95#, and one plate under mat
265# bs