Re: Over 50 Crossfitters Sign In
 

11/02 WOD

"Fran"
21-15-9
Thrusters (95#/65#)
Pull Ups

9:56 as Rx'd. PR by over 90 seconds, but God this is hard! Lots of room for improvement, particularly on the thrusters, in terms of pushing from the legs and hips and pressing less. Next stop, sub 9!

The Claw

Re: Over 50 Crossfitters Sign In
 

WU
200 m row
15 air squat
200 m row
10 pullup
200 m row
5 burpee
3x15 K2E

WOD EMOM 15:00
3 DL
3 hang clean
3 front squat
made 9 rounds @ 155 and finished @ 135

m/56/180 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

[B]11.02.2010-Tuesday-Day 2[/B]
20 Burpees w/Vest

Warmup: row 500, situps, pushups, squats, lunge, et al mobility stretch

[B]WOD:[/B]
Athlete's Choice
For time:
400 meter sandbag carry
21-15-9: deadlifts - 185# (115#), hand release push-ups
400 meter sandbag carry
[B]12:27 130# (45# sandbag)[/B] Not bad at all. Still not sure im doing the pushups right - my whole body comes off the floor at once, for sure be faster if I only did the upper body...

Muscleup fooling around, I gotta learn this

Re: Over 50 Crossfitters Sign In
 

Tuesday, Nov 2

A new health center opened in our building. While it's packed with ellipticals, treadmills and cable machines there's a proper squat rack and bench. So this should be good. No more walking down the street in the Chicago Winter for a workout

Regular 40, 30, 20, 10 warmup

Shoulder Press 5-5-5
95 lbs, 105 lbs, and 115 lbs(4)

Bench Press 5-5-5-5-5
95 lbs, 95 lbs, 135 lbs, 155 lbs, and 175 lbs(3)

Will have to get a bit more familiar with it all so I can start working in some crossfit WODs

Re: Over 50 Crossfitters Sign In
 

[B]Jeff[/B], awesome news on the fitness center (sounds like with a few Locker tools you will have a good place to get some work done) great to see employers are starting to see the value in fitness in design of their buildings.

[B]Deb[/B] from watching the games and from observation of other trainers I am under the opinion that the "hand release" is done while chest is on the mat so to ensure that the FRM is accomplished on each rep, arms are locked out at top of each rep as well. Great work on the WOD!!

[B]John B.[/B] Dang:yikes: your WU's look like my W/O's!! Inspiring for sure--keep up the great work!:thanx:
11.2.10
Vacation-Stretching 10 Push-ups (still feeling pretty sore/weak in the shoulders) will take it easy and due abbreviated sets and reps to build strength/mobility back
Mwod-hips (5min)-roll on the pain ball lower back (found muscle soreness is moving around L/R--obvious inflammatory in the lower spine still

11.3.10--
Up early to see election results (resulting in elevated HR) and some encouragement!
25-air squats
scare-crows-5 x 2 2.5lb
planks-5 x 30sec
Stretch-et all
Push-ups 3 x 10
Roll-out on Foam roller and pain ball
(2-3mile bike ride later with bride and dogs)

Re: Over 50 Crossfitters Sign In
 

THANKS Chaplain I think we all hit it pretty hard.
WU
jumprope
10 lunge
10 air squat
10 pushup
10 pullup
5 burpee
4x10 back extension @ 45#
4x10 reverse hyper @ 50#
2x20 GHD situps

O/H squat
3@65
3@85
3@95
3@105
3@115

WOD 30 pullup 30 burpee 30 pullup
6:50

m/56/180 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

[B]11.03.2010-Wednesday-Day 3[/B]

Warmup: Row 500, situps, pushups, squats, lunges, et al mobility & stretch
[B]
WOD:[/B]
5 rounds for time of:
30 squats
15 ghd sit-ups
30 double unders
((sub for double unders is 120 singles))
[B]12:24 rx[/B] Last December, 16:57 :p

Row, stretch....

Re: Over 50 Crossfitters Sign In
 

11.02.10:

2 mile run

11.03.10:

Warmup
10 OHS w/ Oly bar
10 Body Rows
5 Back Squat @ 135 lbs
Stretch

Strength
Back Squat
5x185
5x215
6x235

WOD/Cashout
21 K-bell Swings @ 45 lbs
21 Pushups
21 Box Jumps
21 Flutter Kicks (4 ct.)

Re: Over 50 Crossfitters Sign In
 

Mobility work on ball of feet---big toe joint aching after 6mi walk the other day.
squat holds, trunk rotations.

Treadmill and rowing for 10 minutes.

After several days off, I repeated where I left off on the strength work.
Wendler wave 2 Bench Press: 3X170,190,215(8R)

"Barbara"
time each round for 5 rounds. Take 3 minutes between each round.
20 Pull ups, 30 Push Ups, 40 Sit ups, and 50 Squats.

ran out of time and finished only 3 rounds: 3:57, 4:15, 4:03.

Re: Over 50 Crossfitters Sign In
 

[QUOTE=John Jaeckel;863704]11.02.10:



Warmup
10 OHS w/ Oly bar
10 Body Rows
5 Back Squat @ 135 lbs
Stretch
[/QUOTE]


JJ,

I know you didn't intend it but did you realize the humor in your post. There are a lot of people who can't even DO your warmup. :rofl:

[B]"Dude, like you SQUAT 135 lbs just to warm up?"[/B] :notworth::notworth:

Wednesday,

Not a rest day, not a WOD. Just a plain F'n busy day.

Although my 12yo son did perform in his first opera at the Lyric in Chicago.

[URL="http://www.lyricopera.org/tickets/production.aspx?performanceNumber=9784"]http://www.lyricopera.org/tickets/production.aspx?performanceNumber=9784[/URL] (Very WFS)

Very cool. Worth missing a workout.

Re: Over 50 Crossfitters Sign In
 

11/4 WOD

Clean: 3-2-2-1-1-1
Followed by:
10/50 – 2/10
Cleans (50% of above 1RM)
Double Unders
Round 1 = 10 Cleans/50 DU’s
Round 2 = 8 Cleans/ 40 DU’s
Etc.

We actually warmed up with 5 minutes to find max double unders = 16. I stuck at 13 three times! Far off my PR, which is in the mid-20's. Timing was just screwy this morning.

Cleans 135-145-155-160-165-170f. 10# PR! Above bodyweight, so another Elite Goal satisfied! :kicking0: Thanks Malzone, Traver, and Coach T for great coaching!

8:20 @ 85#. Ripped through power cleans, rested only in middle of set of 8 and 6; double unders once again were the bottleneck.

The Claw

Re: Over 50 Crossfitters Sign In
 

Awesome work by everyone.
I haven't had time to post workouts lately.

Headed up north to Level 10 Crossfit to do the Fall Strength Challenge.
They announced the 5 WODs, I tried 2 of them last week.

Did # 5 workout in 13:10 but with 85# OHS.
Got 205lbs on #2 workout, but skipped the muscle ups, saving the shoulders for Saturday.

I think my goal will be to do them all RX'd under the cut off times. 7 other people from our box are trying it too. Should be fun.

(WFS) [url]http://www.level10crossfit.com/2010/10/29/the-reveal-fall-strength-challenge-workouts/[/url]

I just bought a Kahuna Big Stick and Longboard, plan on working some land paddling in to my WODs.
(WFS) [url]http://www.kahunacreations.com/[/url]

Re: Over 50 Crossfitters Sign In
 

Greetings,

Way busy lately, been doing WOD's just not posting. Whew. Signed a 5 year lease yesterday on a box. This should be our last month in the garage :pepper: I couldn't ask for anything else in a location. On the bike/running trail, next to the high school (free before school workouts coming soon) renting from a PT who is doing the second phase build out for his business so we will have access to locker rooms and showers when he is done (yes its in the lease), dropping weights and loud music is in the lease, good parking, etc... 2280 sq. ft.

Re: Over 50 Crossfitters Sign In
 

Terry, good luck in the competition. Let us know how the board and big stick work out. Looks like fun.

Bill, good luck w. the new box.

did the Mobility WOD.

Wendler Wave 2 DL, 3X 305, 345, 385 (4R). The last set was knarly.

"Lumberjack 20"((Scales))

20 Deadlifts (275lbs)
Run 400m((Bike))
20 KB swings (2pood)((55#DB))
Run 400m((Bike))
20 Overhead Squats (115lbs)((95 #))
Run 400m((Bike))
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m((Bike))
20 Box jumps (24")((Step up))
Run 400m((Bike))
20 DB Squat Cleans (45lbs each)((Power cleans))
Run 400m((Bike))

Finished in 27:28.

Re: Over 50 Crossfitters Sign In
 

That sounds great [B]Bill, [/B]good luck! and [B]Terry[/B] you too good luck, that sounds like fun! Still trying to figure out what I need to chip away at to get a muscleup...they do seem hard on your shoulders!

[B]11.05.2010-Friday[/B]

Warmup: Row 500, squats, lunges, pushups, back ext., shoulder mobility & stretch
[B]
WOD: "Allyson"[/B]
With a 135# (85#) barbell, perform 5 rounds for time of:
2 squat cleans
3 thrusters
5 front squats
10 burpees
[I]((Rules for "Allyson": Your second squat clean CANNOT be your first thruster! You must complete 2 full squat cleans before starting the thrusters!))[/I]
[B]12:49 95#[/B] This is the one our coach asked me to scale up. I dont know why this took so long, disappointed! (11:35 in May with 85#) I keep stopping when I get out of breath 'stead of pressing on!!! So much harder to be really warm now that its cold out, probably need to do 1000M warmup rows, running is out b/c its dark now and clocks go back this weekend. :(

Cleans prax with the 95#
Military pushups
Muscleup practice....
Row 500

Re: Over 50 Crossfitters Sign In
 

Deb B looks like your are stepping it up very well, no matter what time it is or if it is light or dark!!

11/05 WU
10 air squat
10 ring dip
10 pushup
2x10 walking lunge
10 pullup
3x10 back extensions @ 45#
3x10 reverse hyper @ 50#
20 GHD situps

Bench press
3@135
3@155
3@175
3@195
3@215

WOD 75 snatch @ 75#
8:23

m/56/180 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

Mobility WOD

Wendler Wave 2 OHP: 3X 135,145, 160 (7R)

AMRAP in 12 minutes: 35# DB Thrusters for 9R and 1 ascent of 15' rope. Substituted 15 close grip pull ups. 6R+1 thruster. (I've got to get my gym to hang a climbing rope in the wall climbing area!).

Re: Over 50 Crossfitters Sign In
 

wu
12 walking lunge
20 air squat

EMOM 9:00 3 Bench Press @ 165

5 rounds of ten each pushup ring dip pullup

push prowler around parking lot loaded @ 90#

m/56/180 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

[B]11_7_10 Sunday[/B]
Warmup: run 400 lunge squat shoulder mobility & stretch et al

Press
5x30
5x40
5x45
5x55
5x60
8x70

50 Ring Dips, skinny band
deadhangs

Re: Over 50 Crossfitters Sign In
 

Catching up on some posts,
[B]
Friday, November 5, 2010[/B]

Overhead Squats, Pull-up (strict)s 4x8
55 lbs, 65 lbs, 75 lbs, 85 lbs

Felt like Crap

[B]Saturday, November 6, 2010[/B]
Strength
Deadlift 1RM
355 lbs, Yup, that's 2x BWt and a new PR (+10)

TEAM Workout
While one partner is working, the other partner will work on the following: -6 pull ups
-8 Knees to Elbows
-10 Pull-ups
-12 Burpees
-14 Wall Balls #20/14
-16 KB Swings #35/25
-18 Sit-ups
-20 BW Squats

didn't bother scoring this one. just barreled through it.

[B]Sunday, November 7, 2010[/B]

6 x 400M Sprint
(1 min 26 secs), (1 min 34 secs), (1 min 37 secs),
Between rounds 3/4 do 10 HSPUs.
(1 min 49 secs), (1 min 42 secs), (1 min 39 secs)

Cashout 20 Deadhang pullups on the monkey bars.

Re: Over 50 Crossfitters Sign In
 

11/8 WOD

5–5–5 Backsquats

Followed by 1 Round for time of:
500 Meter Row
30 Wall Ball Shots (2o#/14#)
30 KB Swings (1.5pd/1pd)
30 Push Ups (Competition Style)
1 Minute Rest
200 Meter Run

Backsquat: 225f-205-215. I think my "eyes were bigger than my stomach" re backsquats, as I failed on 4th rep at 225. My PR is only 240, so I'm not totally disappointed in not hitting 5x225. After 5x215, I think I could have even gone up a little more, but not sure if 5x225 would have happened. Shared the bar with Amber.

1RFT: 9:01 as Rx'd but I think I might have only taken 0:50 on the rest instead of the full minute. This had highs and lows. Row was about 2:00, but my shoes got stuck getting out, probably costing me about 5 seconds. Started out with 15 straight legit 20# wallballs, but that gassed me and I had to do sets of 3-5 to finish the 30. Similar with 1.5 pd kettlebell; started with a long set which gassed me, then short sets to complete the 30. Sprinted out the first 90-100 meters, then slowed significantly coming back. Did everything in weightlifting shoes, which wasn't any problem (except for getting stuck in the rower).

Most fun of all was that Hogans, Kaela and I were all in the first heat; winner got to use the shower first, as we all had 7:30 appointments!

The Claw

Re: Over 50 Crossfitters Sign In
 

Jeff good job on the DL

WU
5 air squat
5 pushup
5 pullup
5 air squat
5 pushup
5 pullup
2x20 GHD situp
2x20 GHD backextension
3x10 reverse hypers @ 50#

Snatch
1@70
1@95
1@115
1@125
1@130

WOD 10 rounds
3 SDHP @ 95
3 Burpees
Rest :90
10 rounds
2 SDHP
2 Burpees
9:27

m/56/180 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

This is my 1st post in Nov. Traveling sucks! Traveling with a NASTY charlie horse sucks even worse! You guys are awesome!

[B]WU:
[/B]225 single unders

3X10
sit ups
pull ups
wall ball shots

[B]WOD:[/B]

3RFT:
95# hang power cleans, 15 reps
15 Burpees (Yay! Burpees!)

13:34

[I]At least I wasn't last! ;)[/I]

Re: Over 50 Crossfitters Sign In
 

Mobility WOD: shoulders and hips

Wendler Wave Back Squat: 3X 225,255,285(5R). Good depth today.

Monday 101108(scale)

Three rounds for time of:
30 Kettlebell swings, 1.5 pood(50#DB)
25 Wall ball shots, 20 pound ball
20 Pull-ups

completed in 11:58.

Re: Over 50 Crossfitters Sign In
 

11/9 WOD

Push Press 3 – 3 – 3

Followed by:
AMRAP 7 Min:
7 Power Cleans (135#/95#)
7 Knees to Elbows

5 Minutes Rest

AMRAP 3 Min:
3 Pull Ups (Chest to Bar)
3 Burpees

Push presses: 135#-145#-155f. Happy with this performance. Tied my previous 3 rep max of 145# from last month. Could not even do one rep at 155#. Maybe could have/should have loaded 150# and seen what happened.

AMRAP7 @ 115#: 5 rounds. Once again used my Grace weight of 115#.
AMRAP3: 7 rounds. Started with C2B pull ups, but by the end most were just chin over bar. There might have been a miscount so I really did 8, but I don't think so.

The Claw

Re: Over 50 Crossfitters Sign In
 

[B]11.09.2010-Tuesday[/B]

Warmup: Row 500, squats, lunges, stretch et al.
[B]Front Squat[/B]
5x45
5x55
3x70
5x85
5x90
8x95

[B]WOD[/B]
7 rounds for time of:
12 kettlebell swings - 32kg (24kg)
12 burpees
[B]15:05 rx[/B] Not a great time, didn't rest after the strength, someone was waiting. What a forearm killer! good one.

Re: Over 50 Crossfitters Sign In
 

WU
20 air squat
2x24 walking lunge
10 air squat

WOD 3 rounds
20 95# hang clean
15 pullup
10 24" box jump
8:53

quick in and out at the Box today

m/56/180 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

Friends,

Looking at all of your work it is going to be a great week! Today was my first attempt to do a Scheduled WOD in something like three weeks (scaled) considerably from RX.

11.09.10

WU: leg swings F/B-S/S: 10 each
Dislocates PVC: 10
Push-ups 10
AS: 15
Mwod-deep squats against wall:3min

WOD-
Three rounds for time of:
30 Kettlebell swings, 1.5 pood (scale-20, 1pood)
25 Wall ball shots, 20 pound ball (scale-15, 15#)
20 Pull-ups (scale-10) blue band

I put all I had into the WOD and managed 8:14 (felt like the first WOD) I ever did, however it felt awesome to be getting back into the game!!-
(best thing was my Shoulders were holding up pretty well, lower back was fine only my Cardio SUCKED! (NO PUN INTENDED):rofl:
cashed out: with Bench press: 5,5,5,5,5, topped at 145#

LOOKING FORWARD TO TOMORROW!!;);)

Re: Over 50 Crossfitters Sign In
 

Hey All,

Just getting back into it after a NASTY Fri.-Sun. bout with stomach bug: high fever, exhaustion, nausea, etc.

Light one today to just get started:

Stretch
20 PVC Rollovers

50 Squats
40 Sit-ups
30 Pushups
20 SDHP (53 lb.)
10 One-Arm Military presses (5 ea. arm @ 35 lbs)

Re: Over 50 Crossfitters Sign In
 

JJ, Good to see you got over the bug quickly!

11.10.10
WU-AS, Dislocates, leg swings Stretches, 0HS-45#X10, BS-135#X5

[B]BS-Challenge #13 (150#x20)[/B] (getting heavy, however I was able to "slow down" and roll with it (I WILL MAKE THE NEXT TWO WEEKS TO FINISH AT [COLOR="Red"]TARGET WEIGHT OF 170#X 20[/COLOR]

[B]WOD:[/B]

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps (REPLACED WITH BS CHALLENGE)

[B]OHS[/B]-wu: 45X5, 55X2, 60X1(new to this lift so attempting to find a start point)
65x1
70x1
75x1
80x1
85x1

[B]FS[/B]-wu: 75x2, 105x2
115x1
135x1
145x1
155x1
165x1
[B]175x1[/B] [COLOR="red"](PR)[/COLOR]

(feeling go so decided to practice Clean/Jerk) with light weight)
75# x10

Re: Over 50 Crossfitters Sign In
 

[QUOTE=Jeff Kilinski;865303]Catching up on some posts,
[/QUOTE]

Hey Jeff,

Gonna be in St. Charles/Naperville Wed. to Fri of Thanksgiving week. Will you be around? Will your box be open and what do they charge for drop-ins? Thx

John Scott
 

Anyone seen or heard from John Scott Rezendes?

Is he deployed?

Re: Over 50 Crossfitters Sign In
 

John SR and a lot of the other old regulars - where are they? Linda W?? I do see Diane Mahoney's log from time to time....
[B]You guys rock[/B], nice work & lots of PRs lately!!

[B]11.10.2010-Wednesday[/B]
AM: 30 burpees w/weight vest

PM: Row 500, pushups, situps, squats, lunges, et al, shoulder mobility & stretch

[B]WOD:[/B]
With a 155# (95#) barbell, perform 3 rounds for time of:
15 deadlifts
10 hang cleans
5 push jerks
[B]5:34 Rx[/B] Who can do hang cleans fast but correctly? Not me! rack sucked.

Practice cleans!
Ring dips w/.5" band doubled & singled sets of 4-5
Row, few deads with the guys bar, stretch

Re: Over 50 Crossfitters Sign In
 

Thats a nice front squat Tim, I saw John Scott on another Forum here a couple weeks ago But where he went? The man was pretty Darn Funny Hate to see him go. come on over here to N/W Indiana JJ if you wanna get a WOD in, Chesterton is not real far from where your gonna be

W20 air squa2x10 walking lunge
2x20 backextension
20 GHD situp
2x15 K2E
3x10 reverse hyper @ 50#

O/H squat 1@65 1@85 1@95 1@115 1@125

WOD
Run to Porter Ave and back
21 KB swing @ 55#
21 Walking Lunge
Run to Morgan and back
15 KB swing
15 lunge
Run to Indiana Ave and back
9 KB swings
9 Lunge
16:54

I dont know how far it is from the box to these streets :shrug:

m/56/180 CrossFitChesterton

Re: Over 50 Crossfitters Sign In
 

Mobility WOD for shoulders and elbows. Repeat of daily squat hold.

Wendler Wave 3 BP : 5X185, 3X205, 1X230 (8R).

Wednesday 101110

Max rounds and reps in 8 minutes: (scale)
4 Handstand push-ups(Toes on box)
2 pood Kettlebell swing, 8 reps(70# DB)
12 GHD situps (To parallel only)

7R, 4HSPU, 8Swings, 2 situps.

This is two more rounds than the last time.:pepper::pepper::pepper:

Re: Over 50 Crossfitters Sign In
 

[QUOTE=John Burch;866439]come on over here to N/W Indiana JJ if you wanna get a WOD in, Chesterton is not real far from where your gonna be

[/QUOTE]

Johnny B,

Actually I pass thru Chesterton on my way to Chi. (US 30 to IN 49 to I-80), Never know!

Re: Over 50 Crossfitters Sign In
 

[COLOR="Red"]FIRST AND FOREMOST!! THANK YOU VERY MUCH FOR YOUR SERVICE VETERANS!!!![/COLOR]!

Fellow "mature athletes"

Say I am trying to help assess my personal progress and establish realistic fitness goals for the coming year? (I know that everything is relative) and I am having some difficulty with the process (due to my lack of experience) and the fact that I have 'no-one' in my age class working out at our "small CF box"


Personal statistics:

DOB-12/6/52, CFDOB-090209
Ht-68"
Weight-170-175

History (never worked out since age 22) played-city league hockey, and achieved a brown belt in Kempo Karate at 17.--raced European Motocross age 17-22 (weight was around 165)

started "smoking" at age 15 and (praise God) stopped Cold Turkey in 1989!!
Worked Construction until 1992 and was a Hunting guide (walking) in Alaska through my 30's. average weight was 180-185.
(never ran or lifted "any fitness weights" till 09)

MADE A DECISION--4/15/09to get in shape and "shape up"
Starting Weight-235lbs (standing HR was 80-88)

for the last 18 months I have been committed to working out at least 5 days a week and usually 6.

I have held steady at 170-175lbs for the last 12 months
I have been eating "healthy but not strict paleo) for the last 12 months
I enjoy running (when weather permits) 2-5mile runs usually at least one/two a week- my RHR is now between 60-62 and my average 1-6mile HR=161 max around 188bpm.
average 1mi run 8m /m, average 3mile-8.5 m/m, ave 10k-9.5
DL-320#, BS-225#, FS-175#, BP-195#, OHS-95#
FRAN TIME-8:10


I would welcome any comments, suggestions and critique any of you have to offer??

Thanks,

Re: Over 50 Crossfitters Sign In
 

Tim, age is not a factor. The crossfit aspects of fitness are needed by all. Use whatever scaling that your coach recommends. In life, I believe we go from Brand X to Rx to Brand X in life in general. Since everything in crossfit is measured, all the workouts and scaling are relative. Each workout is either a baseline or comparison to the last time we did the workout. So progress is individual and relative. Just do what you can do and leave the rest alone. After a few months, as the workouts start to repeat, you will be able to measure the progress if you are not feeling it already.

Re: Over 50 Crossfitters Sign In
 

Pat,

Thanks! I for sure concur with your advice and have followed that for the last year (starting with only being able to complete 5 rds of Cindy in 5minutes)
Being a competitive individual, (I have always like to at least give what I do 100%) and CF fits my personality well! It seems that there are very few 55+ guys/gals(much less 65 and up) athletes around doing CF or any other type of intense workouts/sports?? (correct me if I am wrong) I don't feel "spent" spent by any means and in fact my only regret is that I didn't make the decision to get in shape much earlier! ( recently got a Moutain bike and I have logged over 300 miles in the last 2 months and I am again riding a 450KTM dirt bike and loving it!

Sometimes my ego gets me into trouble when go beyond my abilities and conditioning, but oh well!
Again thanks to anyone that is willing to comment!

Tim

Re: Over 50 Crossfitters Sign In
 

11.11.10:

1000m Row
20 pushups
Bench Press
2 reps, every 60 seconds
145, 155, 165, 175, 185, 195, 205, 215, 225

11.12.10

Warmup
OHS
10x45
Stretch

Strength
OHS
5x65
3x95
1x115

WOD
Row 1000m