Objective

Friday Jul 28 2017


Eric Wallace and Cornerstone Chiropractic will be in the house Thursday August 10th at 6:15pm to give a live demonstration on Dry Needling. He will be discussing and explaining how this amazing process can up your game and literally release your body's potential. Class will be cancelled that evening for this seminar. Personally Eric changed my life in a few sessions and highly recommend you come and check this out. 
Have a great Friday!
1.) 15 minute AMRAP
25 Wall Squats
15 Hip Extension 
20m Handstand Walk
2.) Objective
With a 20 minute running clock
Run 1 mile, record time
7 minutes to find 3 RM Clean, touch and go zero pause. Record load
ME Burpees to target 6 above highest reach, record burpees
*3.) 30 seconds on 30 seconds rest for 10 minutes
Starts in plank, Right knee to chest, Left knee to chest
Rotate to Left side plank, Right knee to chest 
Rotate to plank, Right knee to chest, Left Knee to chest
Rotate to Right Side Plank, Left Knee to chest
Rotate back to plank and repeat movement until 30 seconds expire
Note: perfect plank position is the goal, side plank with the arm straight up in the air and body as straight as a menards Home Depot 2x4
*4.) Every 90 seconds for 5 rounds 3 Back Squat @ approx. 80%
*5.) Snatch 3-3-3-3-3 from blocks @ Hang every 3 minutes @ approx 65-75%, do not add load
Note: drop and reset each rep
*6.) 50 cal Assault bike, slow and steady
Then
Row 2K for time
Note: do not rest after the bike
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Charlie Spry295d

WOD 150824
For the compare.

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Krystal Lowney295d

I felt like we had done this one before!

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8:53 mile; clean 85#; burpees 70
Took the cleans easy at home - not feeling good today
9:38 mile, 125# tng cleans, 34 burpees
4rds of wall squats, hip extensions, and he holds. Snatches at 65#, bs at 125#, 50 cal and 2k row complete.
9:05, 155, 34?
7:56 mile, 80# cleans, 43 burpees
2rds + 5 squats, handstand holds (thanks derek), 8:19mile, 165 3rm (thanks derek for the push), 20+ burpees
6:46/185#/82
7:15 mile 160# clean 55 burpees
6:05 mile, 135lb cleans, 68-70 burpees "lost count"
6:08 mile; 255 cleans tng; 90 burpees
6:06 200 mtrs with 150# sand bag in lieu of running a mile
185# cleans 64 burpees
7:42 mile, 110# cl, 62 burpees
125#---66 burpees.
6:50 mile PR!!, 135# touch n go cleans, 73 burpees to 6" target
Failed 3rd rep @ 140, those zero pause were tough
7:00 mile, 130# clean, 53 burpees
EC 185# BS and worked on muscle ups
7:43 mile - 125# clean - 52 burpees
2 rounds + 25 wall squats + giraffe facts thanks to Justin and Derek
6:30 mile, 225 clean, 67 burpees
6:40 mile; 205 Cleans; 63 Burpees
3 rds, walk around box on hands. 9:46 run, 115 cln, 25 burpees
6:06 mile / Clean triples @ 135,165,185,205,215# / 89 burpees
4 rounds + 2 meter HSW / No EC because family is in town.
6:55 mile-170 clean-69 burpees
Justin gave a great speech this morning.
2 rds walk around box, 8:48 mile, 100# cl, 50 burpees
10:15 mile, 100# clrans, 39 burpees
Ex cred: 50cal bike, 2000m row
7:48 Mile, 225# cleans, 49 burpees
7:39?, 135#,79
Failed cycle at 145
Yoga & 22 mi bike w/Barbi!!!
Fun!! Thanks Barbi!! (1:24:45)
7:10 mile, C&J 135#, 69 burpees
215 power cleans, 51 burpees
6:53 mile; 215# CJ; 63 burpees
6:58 mile 240# cleans 60 burpees
I DONT CARE WHAT YOU SAY ALL 3 WERE TOUCH AND GO
8:04 2 mile bike ride
And did some other stuff