Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
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Team WOD — frosh v. sophs:
There are two simultaneous relays going on with each team. Each member:
– Rows 1K (one at a time)
– Runs 800m (one at a time)
12 I did this!
More photos after the jump … View full article »
13 I did this!
21-15-9:
Deadlift, 225 lb
Handstand push-up
For total reps …
For three minutes, do 30 seconds of first exercise, then 30 seconds of the second, back and forth.
Rest 30 seconds, then do the same with the next pair of exercises.
Rest 30 seconds, then do the third pair of exercises.
Keep a single running tally of your rep total.
Entire workout is exactly 10 minutes. Go in any order, as long as the exercises are paired this way:
1) Pull-ups — kettlebell swings
2) Dips — jumping alternating lunges (L+R = 1 rep)
3) Thrusters, 75/45lb — push-ups
Score is total number of reps completed.
22 I did this!
Thanks everyone for turning out! Absolutely perfect weather, inspiring National Anthem performance from the Junior Ambassadors, wonderful participation from the whole spectrum of the family, and lots of smiles—a tremendously successful event. We had 106 participants—49 men and 55 women. That’s basically double what we had last year. Terrific job, everybody!
Results after the break:
21 I did this!