Confirmed

Thursday Nov 16 2017


Eric Wallace is in the house tonight for Dry Needling. 3 sessions open at 6:30pm, 7pm and 7:30pm. Thank you to Mr Billy Binsfeld and Cornerstone Chiropractic and Eric Wallace for this great service and partnership! Comment below to reserve time. 

When all else fails try again and again and again until failure is replaced by success. 
Have a fine little Thursday. 
1.) Confirmed
1-10
20m Dumbbell Farmer Carry 50/30lb 
Dumbbell Burpee Cluster 50/30lb
Note: 1 20m farmer carry, 1 db burpee cluster, 2 20m farmer carry, 2 db burpee cluster 3/3, 4/4....10/10
2.) 3 Front Squat every 2 minutes for 4 rounds @ approx 85%
*3.) Power Clean 3-3-3-3 @ approx 85%, rest no more than 3 min
*4.) 20 minute AMRAP
500m Row
1 Clean 225/155lb
40m Front Rack Walk 225/155lb
*5.) 5 rounds
10 Reverse Hyper
10 Back Extension

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20m in round 10 rx
160# FS
12 and 1/2 # dumbbell 9 rounds +120 meters FS @ 80#
2/10 clusters
But i missed one 20m walk somewhere in the beginning lol then i scratched my eye
9 + 20m 20#
FS 85#
8 /8 Carry @ 25#
FS 235# 4x3
40#
9 + 120 m 20# dumb bell
115 # FS
Capped at .5/9 farmer carry
FS garbage AF
8/9 clusters rx
3x5 banded strict c2b, strict dips, parallel ring rows, 1set of fs 190, went down to 175
9 + 50m (20# db) *Sr. Discount
175# FS. Hamstring rehab officially over!
5 out of last 10 Clusters w/ 25# DBs
130# FS & Shoulder PT
7/8 clusters
60m of final Rd. 20#db
135#fs
8 rds plus 115 meters 245 fs
9 + 4/10 carry
FS - 175 and second workout at CFER. Last night of volleyball!
175# FS
8 rds + 160m 35# DB's
FS @ 215#
9 +40m carry, 20# DBs
115# FS. Less than 80% but I wasn’t feelin it today
9/9 burpee clusters at cap
20# DB. 115 FS 3x4
8x4 bench at 180 5x5 DL up to 325
Thru 20m in round of 9. 15#db
FS 55# to box...yoga🙏
9 rds + 100m rx
Front squats @ 150#
120/180m carry
Either did 20m extra or less on one round🤷🏼‍♀️...FS 170# PC120#
7/9. 20 m Carry's RX
25 min emom 1 strict pull up with 25# db 15 min AMRAP 500m row 50 du 10 thrusters @ 115# 10 ring mu progressions.
8 Rounds + 5/9 Burpee clusters #40
20/160 meters
FS ^ 275#
9 rounds + 4/10 farmer carries (80/200 meters)
Finished the WOD after time expired. Note: Next time lower the dumbbells directly to the floor after the thruster rather than lowering the dumbbells to the shoulders and then the floor. / 5x5 Front squat @ 225# every 3 minutes.
10 of 20m walk, 20# db. 125 fs
160m of rnd 10 25#
140# FS
3/10 clusters
165# FS . 160# PC
10 rds farmer: 9 rnds pflus 9 burpees #15lbs dumbbells
**#20 DBs & partial M.Makers (knee & shldr today 🙄); DL (@#185) v FS; Yoga!!
8 rds + 120m
FS: 3 @ 255#, 1 @ 275#