Most Recent Benchmark was Back Squat 1RM on Mar 23,2019 (2 days ago)

Wednesday Jan 9,2019

Happy Birthday Claudia & Alma
Gymversary Joy F-3
Welcome Lexie & Chrissy & Tyler L & Lauren Ta
Amrap7: Pistols, KBSBack Squats 5 x 1 (31x1)Other Posted Results

Amrap7: Pistols, KBS


Reps-Rx3+
Warm-up
A. Squat Cone Game
https://www.youtube.com/watch?v=UcL6WlcyBcI
B. 2Rounds
    20 Banded Squat Abductions
    10 Russian KB Swings
C. 1 Round
    5 Kang Squats

Stength
5 Rounds
1 Back Squat (3 sec down Tempo)
1 Back Squats  
https://www.youtube.com/watch?v=OcvJMktAsBo

WOD
7:00 Amrap
50 Pistols
     Rx2: Box Pistols
     Rx3: Air Squats
30 KB Sings 53/35 (American)
     Rx2: 35/26
     Rx3: 26/18
     Rx(+): 70/44

0% 0%
1st104 Melissa L Wed,Jan 9,2019
2nd86 Rachel Pr Wed,Jan 9,2019
3rd164 2Alma Wed,Jan 9,2019
1st150 +Toby Wed,Jan 9,2019
2nd145 +Jeff B Wed,Jan 9,2019
3rd108 +Brian L Wed,Jan 9,2019

Robby G105 Rx
Erin A131 Rx2 Rx+ KBS
Amy L135  Bar Good mornings 25, 35# KB Swing
Justin Gro105 Rx+
Alma164 Rx2 2 rounds+ 4 reps ( 35# KB, Box Pistols) Then 29 birthday Burpees. Good job team!!
Melody113 Rx2 35kbs little box
Toby150 Rx+
Bryan T165 Rx Kicking myself for not doing Rx+
Adam BRx3 Took it easy on pistols (left knee)
Robert S150 Rx3 Air squats, 53# kb
Russ148 Rx2 Box pistoles. 53# kb
Dylan R104 Rx2 70#kb; mostly band-assisted pistols
Melissa L104 Rx 1 round + 24Pistols
Brian L108 Rx+
Jeff B145 Rx+
Amanda Sc160 Rx2 as written; 2 rds
Jeff R90 Rx+
Spencer Boy95 Rx2 #35 KB Swings & Black Banded Double Hand Pistols
Jaz80 Rx2
Rachel Pr86 Rx
Larry B81 Rx+
Kamill130 Rx2 band - 70# KB
Results Posted: 22


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