warm up
3 rounds of Cindy
focus
squat progression
work
3 rounds of the following:
115#/75# overhead squat-hang power clean-sumo deadlift high pull x 7*
24kg/16kg full kb swing x 17
24" /20" burpee box jumps x 10
*ohs 1st rnd, hpc 2nd rnd, sdhp 3rd round
immediately after the 3rnds, perform:
375m row w/ damper set to 4
score is total time
compare to The Shop 2010 Summer Games 17JUL10
here is a vid of The Shop performing today's WOD during their Summer Games competition
Bou from ger. rx 7:07 instead of rowing i did 37xsdhp with 35kg.
ReplyDeletecaleb.rx.8:27
ReplyDeleteLynne
ReplyDelete55# 12min flat
reid.9:37
ReplyDeletejean.10:06
lisa.12:41
marcus. 16:43
rob.7:51
did 38 sdlhp's instead of row.
nice wod.
Chrissy bw 141
ReplyDelete55# for OHS, 75# for cleans & SDLHP.. Thanks for the push on the extra weight, Steve! I wish you could have heard me yell at the bar in my surprise..
10:15 time, 10:15 of rest in my own sweat in front of fan.
Karen 129
ReplyDelete55# (went lighter because of OHS and a little shoulder tenderness)
9:18 time...
rx 7:03
ReplyDeletethanks for posting this here and for going thru this little monster today. you guys really have an incredible place with more dedication and a stronger bond than anywhere else i know of. not a day passes that we're not discussing what you guys are doing and we've learned a lot from keeping an eye on this site. the beacon shines bright, even here in kansas. there's no better way to say it or show our gratitude than this...
ReplyDeleteCFJAX Makes Me Strong!!!
- clint
the shop topeka / insular gym
rx 11:12
ReplyDeleteLorena
ReplyDelete@ 65# 12:44
rx 9:15
ReplyDelete