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18
Aug

Carrie

Falyn and June
Well Carrie insisted we carry sandbags so we gave in. June Collins, Falyn Smith, Carrie Bakalor, and Hilda Orosco are among some of our members. All of them are doing great and coming along strong. Great job with the sandbag runs ladies! Hilda made us promise not to put up picks of her yet so we'll play along for now. Hilda, this won't last too much longer!

Thursday Strength/Skill Work: Behind the neck Press/KB or DB front squat. 5 sets of each, 8 reps. Do both exercises without rest. Then rest exactly 2 minutes between couplets. This portion of the class should take no longer than 15 minutes, leaving just enough time for a LONG metcon.

W.O.D. "The Grinder"

-Start and end the workout with a 400 m run carrying weight plate, 50 OH lunges with plate, 50 lateral jumps over a cone.

-The middle of the WOD is 5 rounds of 10 push ups, 12 sit-ups, 14 KB swings.

 
 

9 Responses

  1. Jared Van Anne

    Yesterdays thoughts are now confirmed. In my mind, the "Grinder" will now be referred to as the "Machine of Grinding Destruction"

  2. Trey

    If anyone has any brilliant suggestions for the best way to run with a 45lb. plate, I'd love to hear them. And before you say it, no, Brian, suggesting I use a chain to hang the plate from my genitals is NOT a brilliant suggestion.

  3. I suggest taking two of the smaller 25lb plates and hugging them to your chest. Watching jared try to switch that sweaty slippery huge plate from hand to hand made me glad to be a girl. And that genital thing – ewwww!

  4. Jared Van Anne

    Yeah. The first 400 was easy with dry hands. Wish I would have chalked before the 2nd, but I don't know how much it would have helped… in other words, no good way exists when "suck factor" is high.

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