Monday 9/7/09

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Labor Day WOD/ BBQ!

WOD - 1:00 pm/ BBQ 2:00 pm
(Regularly scheduled classes are canceled for today)

A variation of the final workout of the 09 Games:

15 reps BB squat clean (155/ 100#)
30 Toes to bar
30 Box jumps (24/20")
15 Handstand Push-Ups
30 Pistols (15 Left, then 15 Right)
30 Double Unders
15 reps BB Thruster (135/ 95#)
30 Pullups
30 Burpees
300' OH Walking lunge (45/25# plate)


In this video from Sevan Matossian, Dave Castro briefs the athletes in the Shop on the event before they go out for the public briefing ... [wmv] [mov]

Intro Class Chipper:

15 Knee to Elbow
30 Box jumps (24/20")
15 Push-Ups
30 BB Push Press
15 Wall Ball (15/ 10#)
30 Sit-Ups
400 m Run
100' Walking lunge


6 comments:

T said...

stoked. this is going to be awesome.

maggie said...

ouch! this one is gunna hurt!....CANT WAIT!

Steve H said...

Now this ought to work up something of an appetite.

Evan said...

Intro Chipper

Mark 10:59
Keith 11:36
John 11:45
Colin 11:51
Molly 12:30
Jessica 13:25
Hoi Yee DNF

Individual WOD (The Upper)
Sean 19:00

Labor Day Special

Maggie 37:01 (1 scale)
Steve 44:50 (1 scale)
Tyler 51:00 (2 scale)
Oliver 43:??(3 scales)
Dan H. 50:17 (3 scales)
Pat 44:?? (4 scales)
Robin 37:01 (5 scales)
Lindsay 42:?? (5 Scales)
Matt 48:45 (5 Scales)
Donte 50:13 (5 scales)

Scales in detail

Maggie - Blue Band HSPU
Steve - Wall Pistol
Tyler - Pull-up Blue, Wall pistols
Oliver - 135# C, 115# T, 35# Lunges
Dan H. - 105# C, 95# T, Pike HSPU
Pat - 115# C, 95# T, Pike HSPU, Wall Pistol
Robin - 65# C, 55# T, Pike HSPU, PU Blue, 10# Lunges
Lindsay - 55# C, 55# T, Pike HSPU, PU Blue, 10# Lunges
Matt - 115# C, 95# T, PU Green, Pike HSPU, Wall pistols
Donte 50:13 115# C, 95# T, PU ?, Wall Pistols, 25# Lunges

Evan said...

Great job today - Every body!

You are a kick-butt crew and performed phenomenally. Mandi and I are lucky to have you all at our gym.

T said...

I'd like to add that my wod started with the 20-30yd girl friend carry... that should count for something...