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WOd for Friday. Holiday Weekend Schedule. Legacy Details.

August 30, 2013

Strength 1– Squat movement 4×8 for load.

Strength 2– 3×16 (8 r 8 l) Walking Lunge for load/completion.

Work–  In any order accumulate , 100 Situps, 100 Jack Knives (50 r 50 l) 2 Minutes of Flutter Kicks.  For Completion, but aim for 6-8 Minutes.

 

Saturday– Open Gym 10-12.

Sunday– Closed

Monday (Labor Day) — TBD WOD will be prescribed, gym open from 10-12.

 

Competitors, go to Facebook and search the words LEGACY SERIES.  The first 3 wods are up and there are video demonstrations.  Melody T.  is going, and I am leaning that way as well.  As always, you are encouraged to compete.  There are scaled divisions and teams of 2 with any mix of genders.    Sept 28.  4 Weeks from this saturday.

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11 comments

  1. 115X8, 135×8, 135×8, 135×7 miss my numbers from last week. Over Head Squats
    Reverse Lunges 3×8 @95lbs
    100 sit ups, jack knife, 2. Min flutter kicks 12:19 time


  2. I want to do the competition on the 28. I am open to being on a team or single. Either way I plan to go.


  3. BS 225, 235, 240, 245=7560
    Up from 7160 last week. It feels good to see these numbers going up.

    Lunges 95, 115, 135

    Ab blaster–complete


    • Great work, Jeff!


  4. BS, 195×8, 195×8, 195×8, 185×8
    Lunges 3 rounds @ 85
    Abwork complete around 11:00


    • Great back squats!


  5. Front squat: 65×8, 85×8, 95×7, 95×6 = 2435
    I have missed the past 3 Fridays, so I’m starting from scratch

    lunges @ 65 x 8 x 3

    100 situps in 2:50 (PR 2:47)
    completed the rest


  6. Squat 6720


  7. 170,185,185,185
    Lunges 95
    Work 9 minutes


  8. BS – 185, 205, 215(x2)


  9. BS – 6480
    Lunges @85



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