01/23/10 SATURDAY “FATTIES VS SKINNIES”
BUMPER PLATE RULES: NO DROPPING THE SKINNIES UNLESS THEY ARE PAIRED UP WITH THE FATTIES. IF CAUGHT IN THE ACT, YOU WILL OWE THE GYM 100 BURPEES. ENOUGH SAID! OH ONE MORE THING….
IF YOU ARE COMING IN DURING AN ACTIVE CLASS PLEASE TRY NOT TO WALK AROUND THE FLOOR. STAY OFF TO THE SIDE UNTIL THE LAST PERSON COMPLETES THE WOD. FAILING TO DO SO COULD ALSO EARN YOU 100 BURPEES. THANK YOU FOR RESPECTING OTHERS!
W.O.D.
SDHP 2-2-2-2-2
THEN:
400M RUN
21-15-9
SQUATS
SIT UPS
PUSH UPS
400M RUN
A.M.
WARMUP:
4 rounds
10 Goblet Squat 35#
8 Pushups
10 Situps
WOD: “Operator Ugly” fitness test
-Max Rep 185# Bench 6 Reps
-Max Rep 185# Front Squat 2 Reps
-Max Rep 225# DL in 60 sec 13 Reps
- 4 Rounds
25m Sprint in 60 secs
60 sec rest
For total sprints 41 sprints
-Max Rep strict pullups (palms out) 12 Reps
-Max Rep 80# Sandbag getup 10 min 26 Reps
Total score 75 (every reps counts except Sandbag getup you divide that by 2). If you want to know how I did this test just go to youtube and type in “operator ugly”
I need to work on lower body strength apparently, I did better than I thought overall considering I havent worked out in a minute. I will be back with you guys on Monday looking forward to getting crushed after 17 days of rest.
Well done, Rick, and we’ll see you soon!
*Rich
Today was FUN!! thanx coaches
SDHP max 105#
WOD time = 9 min, love these type of wods , just not the running
THANK you Jacklyn for the support on the run, you could’ve totally sprinted that….
SDHP max – 75# missed 85#, Yvette, your super strong u awesome on this!
WOD- 8 min as rxd