Friday, Oct. 24, 2014

Congratulations to Jacob for getting his first bar muscle-up on Wednesday night! Must’ve been that lucky kaikabear charm in the background. We’re so proud of you, Jacob! There’s no limit to what you’ll accomplish; you have so much ahead. Word on the street is that it was Jacob’s birthday Monday. But apparently, he didn’t want anyone to find out. Whoops. Did I just write that on a public website?

102414 WOD

A. 5:00 time cap

– Run 400 meters / Row 500 meters

– Accumulate 1:00 on an L-sit hold / tuck

– Accumulate 1:00 on a front plank

B. Deadlift [ month 2 ]

ADD 10# to 1RM and recalculate the following, based on your new working weight (90% of 1RM)

65% x 5

75% x 5

85% x 5+

Subset with 3 x 5 cobras

C. For time:

500-meter row

21 Russian kettlebell swings (70/53)

21 burpees

15 American kettlebell swings

15 burpees

9 American kettlebell swings

9 burpees

500-meter row

>> On-Ramp

Modifications will be listed on whiteboard