WOD & Comments
Welcome,
Here's your chance to rant, rave, or just let it all out.
Stop by for a visit at:
1451 Spahn Ave.
York, PA 17403
Hours:
M-F 6.30 am, 10am, 12pm, 6.00 pm, 7.00 pm
M,W,F 4.00 pm
Sat. 8.30 am, 9.30 am (FREE SESSION*)
Sun. Closed
* 1st time visitor only
On site WOD format:
Dynamic warm-up
Skill: trainer choice
WOD: trainer choice
Cool down: trainer choice
Friday
WOD:
5 rounds of the following :
shoulder press, 3 reps
push press, 5 reps
push jerk, 7 reps
Progress through the exercises/reps without putting the bar down. Rest only between rounds. Increase weight after each round
Post results in comments
4 comments:
Great Job Roses Rugby ! Last night was a tough one
1 minute at each station, 3 rounds, 1 min rest between rounds
FGB style
"Roses Scrummage" (gone bad)
1. row, count calories
2. ring push ups (elevated feet)
3. B(ig)F(reakin')T(ire),BFT flip w/jump though
4. 40# kb swing
5. 65# thruster
6. pullups
We seem to have a "High Noon Showdown" to see who will get the muscle up first...so far everyone is stuck at the "transition"
Don is the closest as he can get through the rings but can't hold on to the dip.
Rey & Gary are stuck at the transition, if they can get a bigger pull to get their wrists/shoulders over the rings, I don't think they will have an issue with the dip
Mike is the under dog, he is the lightest one of the group, once he gets the coordination of the kip he will shoot right through the transition & the dip with no problems...
Here's some fuel for the fire:
Being able to say "I got the MU before you" is the royal flush and trumps any faster WOD time, because there is always that chance of beating that person at WODs but NEVER a chance of going back and getting the MU first.
rest day, nuff said.
see you tomorrow.
spt
Go Roses Rugby! Awesome workout.
Rest day for me - still flying high from my 205# PR deadlift reps. Thanks for pushing me, Rusty and Brandon!
Sounds like I gotta work on perfecting my MU...a little competition going on...cool..
See you Saturday.
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