Strong mom, Gabby, always keeps us inspired. We love you, Gabby!
110714 WOD
A. 6:00 AMRAP in teams of three:
Partner 1) Run 200 meters
Partner 2) Front plank hold
Partner 3) ME row for distance
Switching when partner 1 returns from run; score is max distance. Team with farthest row will not do 10 muffin tops.
B. Deadlift
75% x 5
85% x 3
95% x 1+
3 x 5 cobras between working sets
C. 5:00 AMRAP
50-meter run
5 power cleans (135/95)
10 burpees over barbell (coaches are watching for chalk on mats!)
Rest 2:30
5:00 AMRAP
50-meter run
5 overhead squats (135/95)
10 toes-to-bar
Scores for each AMRAP will be posted separately; run counts as one rep.
>> On-Ramp
5:00 AMRAP
50-meter run
5 hang power cleans with dumbbells AHAP
10 burpees
Rest 2:30
5:00 AMRAP
50-meter run
5 overhead squats / front squats
10 tucks / v-ups / sit-ups
|||—|||
HAPPY BIRTHDAY, HOLLEY!
Holley, an assistant coach and biologist by vocation, is one of the more inspiring people we know. She’s recovered from two substantial work-related injuries — and she’s done it with grace and perspective. Step by step, day by day, she practices staying strong mentally and physically — working on what she can do, letting go of what she can’t do. Holley is a great reminder of never taking anything for granted. She is grateful to be able to do basic movements again. Now that I think about it, I have never really heard her complain about recovery, and yet she’s used to doing so much as a former triathlete. We can all learn from Holley’s awesome attitude toward fitness, health and overall wellness. We are blessed to have you at CFUM — have a great birthday on Kauai!
