WARM UP
Dynamic Stretches
K OHS and Snatches with "PVC"
push ups
K ball sit-ups/extensions
250 m row
SKILL/STRENGTH
Dead lift
5-3-3
K 115-135-165#
(1RM is 200# attempted 185 today just wasn't feeling it)
3-3-3-3-1
C 145-235-325-415-485# PR!
Lat Pull-downs
10-8-8
K 75-90-90#
8-8-8
C 90-120-135#
Dual Pulley Row
8-8-8-8
K 75-90-90
C 120-135-150
420 m run
Etc
DUs
K TRX Abs
K 30# kb swings American
K 20 Russian Twists
On our way down to the Synergy Room, Chad literally had an emergency evacuation he had to tend to in the men's locker room, during which, he witnessed an old man dancing naked to Frank Sinatra.
We caught up with Matt and did the WOD together. Good stuff.
WOD
"Chief" 15 min AMRAP
Pull-ups
Push ups
Air squats
Based off of Matt doing 13 rounds, I lost count (of course) but knew I was a round or two behind him, so I'm going to give our best estimate:
K 11.5 (did pull ups and push ups)
C 10.5 (did pull ups and push ups)
Also, Matt and Co. are HUGE mud run/obstacle run participants, hence their team being called, "Mud Freaks," but they have an even bigger reason to run now. Mike, one of the Mud Freaks, has a brother Chuck "Storm" Tumulak, who would do the races with them and during the last O-Race in Florence, SC, was paralyzed from the neck down during the race. You can read more about his story, purchase t-shirts, and donate to his cause here:
Chuck Storm and Like the
Facebook Page.
