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Tex | 13.09.2012
“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”
-John F. Kennedy
Announcements:
*No more Friday 7pm classes, but…
*Next Friday at 7pm we are hosting a workout fundraiser for the Green Beret Foundation. This will be a fight gone bad style event, movements will be announced the day of. Donations are highly encouraged, this orginization provides financial resources, immediate need supplies, caregiver assistance, and educational scholarships to wounded or ill Army Special Forces warriors and their families. Any and all donations are accepted, spread the word! Our donation page can be found here, one week away and we are only at 5% of our goal. Don’t wait!
*Vote for us as ‘Best Specialty Gym’! Here.
SWOD:
Deadlift 1×5 @ 85% 1 RM
DWOD:
Complete 5 Rounds of:
10 Renegade Rows (5 each arm)
10 Bird Pickers (5 each leg)
10 Evil Wheels
Post DL loads to comments.
6 Responses to SEXY Friday 9/14/2012
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SWODx2 –
Made up squats from yesterday 3×5 @ 360#
Deadlifts – worked up to 1×5 @ 415#
Currently making breakfast number 2 after taking off with my coffee on the roof of my car. I think my nervous system is done for the day.
Deadlifts to 225# (keeping it light)
DWOD: w/ 50# DBs
SWOD: 5RM at 215#
DWOD: 35# dbs
Spencer also asked us to post our feelings and thoughts. I’m in a glass cage of emotion.
I’m a day off on SWODs again this week so squats today and DL tomorrow.
SWOD:
3 x 5 Squats @ 210
Handstand work
Weighted muscle ups. Failed at 20#.
DWOD:
On the minute to failure:
Odd – Push Press @ 105#
Even – Renegade Row w/ 50#
Failed at 7 on round 11 for PP then finished 12 for renegades.
No Strength — Traveling
DWOD:
3 Rounds
800 Meter Run
20 thrusters @ 30#
20 Burpees (full)
(not sure of the time because I forgot to hit start on my watch)
This not my favorite
Caught up today.
SWOD:
Deadlift worked to Deadlift 1×5 @ 315
Muscle Up practice
DWOD:
5 Rounds
10 Renegade Rows w/50# dbs
10 Bird Pickers
10 Evil Wheels