Wednesday, 2/4/2015

Have you signed your electronic waiver yet?

After 2 years and 8 months the rig is being relocated to the opposite wall! Join us for a celebration after we get it secured at Dogfish Head in Chantilly.

Rig

Mobility:
Ankles or shoulders

Strength:
3×5 Bench Press @ 60% of 1RM

WOD:
21-15-9
Pull-Ups
Overhead Squat (115#/75#)

Core/Accessory:
4×25 Bent Over Rows w/ KBs

3×8 Ring Supermans

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  One thought on “Wednesday, 2/4/2015

  1. Brian E
    February 4, 2015 at 6:18 pm

    Bench Press; 95#/125#/145#
    WoD: 7:43 @ 95#
    KB Rows: 100 @ 35#
    3×8 Superman

    1600M Row after class.

    Like

  2. February 4, 2015 at 9:05 pm

    Stupid Human Tricks with Ish!
    Double Grace @155# 13:40 gah!
    Ish slaughtered it at 10:51. Yowza!

    Like

  3. February 4, 2015 at 9:26 pm

    Bench Press: 50#
    WOD: 7:22 @ 25#
    (box-assisted pull-ups)

    Bent over rows: 4 x 25 @ 20#
    Ring Supermans: 3 x 8

    Like

    • Pink and Black
      February 5, 2015 at 9:46 am

      I must admit, that double Grace has been to most fun workout that I’ve done in a long time. My competitor is one though (compliment of your choosing). I had a blast… After Double Grace WOD 21-15-9 (3.40ish)
      Adam you’ve earned something more valuable than a victory!
      Pink and Black ! Respects you!
      I’m officially retired from completion…

      Like

  4. February 5, 2015 at 6:53 am

    7:43 – ring pull-ups, 45# OHS. 95# bench press

    Like

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