warm up
400m run
pvc focus:
squat clean
push press
ohs
clean & jerk
workout
400m run
hspu x 30
135# deadlift x 15
ring dips x 30
135# squat cleans x 15
pull ups x 30
135# push press x 15
ghd sit ups x 30
135# ohs x 15
ghd back extensions x 30
135# clean & jerk x 15
400m run
400m run
pvc focus:
squat clean
push press
ohs
clean & jerk
workout
400m run
hspu x 30
135# deadlift x 15
ring dips x 30
135# squat cleans x 15
pull ups x 30
135# push press x 15
ghd sit ups x 30
135# ohs x 15
ghd back extensions x 30
135# clean & jerk x 15
400m run
10 comments:
Thanks to ALL the Vets out there!!!!
bou. rx'd 25:27
rob. rx'd 25:28
"Whipped and Wiped Out"
Decided to lay out today. Hurt my back yesterday on the last rep of the press and woke up today in more pain than when I went to sleep. Went to doc and I had 3 rib heads out. OUCH! I did manage to run a mile sub seven today but going to give my back a rest. See you all tomorrow..
manoj
missed today. there's a flu bug going around, and i caught the worst of it. fml.
:(
M/51/161 Mod
This was a great workout. All about finding the right pace and keep moving. My hats off to the guys who did this rx.
CFJAX MAKES ME STRONG
AARP
russ. 160bw. rx. 27:06
to all the veteran's past present and future - thank you.
turbo. 158bw. rx w/ utes & plate carrier*. 26:10
*A little extra to honor those who give & have given so much more!
Katy Max.98bw. Mod #45 30:01
Man, this workout was brutal for me. Thank you for the extra push Jon, I without a doubt needed it.
Happy Veteran's day to all those at the gym and on the page who have served and for those who are still serving keep safe!
Didn't do the RX WOD today but hats off to all who did... wow! Instead I was pleasantly reminded how terrible the C2 is... ugh rowing!
Just wanted to show my admiration and respect for the sacrifices of America's 25million Veterans. Thanks to all our Armed Forces and their families for their service!
-Sherry
caleb bw155. rx'd 23:27...i a run in with puckie but still managed to finish...thanks to all the vets out there
dustin-
deep breath and hold during all-out max efforts! relying solely on the joints/muscles performing the movement is a recipe for, in your case, rib heads popping out. TIGHT CORE!
cav-
i'm diggin the red eye.
caleb-
you killed it.
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