Quinlan Vos

Monday Jul 1 2019


On the Fourth of July, the gym will be open from 8:00-11:00am for the Hero WOD Scooter. After that, the annual Beer Mile will be at Betsy and Grant's house at Noon. There will not be a grill out after the Beer Mile this year, but you can bring a dish to pass for a family friendly social.
1.) 20 min to establish 1RM Strict Press
-Don't repeat a current personal record. Go at least 1lb over!
2.) Every 2:00 for 4 Rounds with :20 sec rest
Row 400m, then Max Effort Perpendicular Burpee Box Jump Overs 24/20" 
*3.) 4x20 Kipping HSPU
-Rest as needed between sets
*4.) 3 Rounds @ 40% Power Snatch Max
5 Behind the Neck Push Press Snatch Grip
5 Muscle Snatch
5 Power Snatch Balance
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3,3,3,3 72# for a 2# pr!
Finally out of the 70# rut! Burpee step up and over for foot, accessory work
26 BBJO (8,6,6,6)
105# SP (No PR)
77# SP - PR
400m, 350, 300x2 - 9 burpee box step overs
4-6 per round. Rowed 300m
Poopy Strict Press. Not literally. Just not close to PR
175(New PR since surgery);
8,then didn’t count just chased Pauley .
110# SP- 10#PR
2,2,2,3 burpees; workout w/7:15 crew
115# SP PR
3,2,2,2 burpee step over
87# SP PR, 4,3,3,3
3,2,2,3 of burpees each round
10, 7, 5, 9
97lb x2 rep, 102lb attempt x1rep failed 3 times
Burpees 2x2x1x2
12 total burpee box overs
207# strict press...failed 212 pr attempt
4, 4, 4, 3 burpees
192lb Strict Press. 5lb PR
8, 8, 6, 9 BBJO (tripped over the box and fell on my face on round 3)
Workout w 7:15a crew
115# SP - 5# PR!
3/3/3/4 burpees
10,6,7,9 for 32 total burpees box overs
170# strict press / Failed 175# / *3.) complete.
3 SP q2 min #60
Rowed 300m each round 2-4 burpee step overs
2,2,3,3 185# SP not a pr failed at 192
workout at 715.
100# SP- not a PR
4,3,2,3
232 SP 2# PR
#32.5 DB SP (left) #12.5 DB SP (r)👊😃
7 burpees 😳🤪 #SOmuchworktodo
169 + 1# SP PR
26 box over burpees
75# SP - 5#PR!
1 burpee total. ha. ha. ha.