Strength:
1.) Deadlift
20 minutes to work to heavy single rep
Note: We will use the weight you establish on the deadlift for all percentages moving forward.
WOD:
3 rounds
2 minutes max rep muscle up
Rest 1 minute
2 minutes max calories rowed
rest 1 minute
Note: The sub for muscle ups will be 1 minute of max rep pullups and 1 minute of max rep ring dips per round.
Announcements:
1.) Northwestern vs. South Dakota
Danny has done us another huge favor and locked up some tickets for this weekends game against South Dakota. We will have parking passes again and will have a bunch of tickets. Like last time this is a first come first serve basis. Bring friends and family. I have a theme idea for this tailgate. It will be a paleo friendly food tailgate. With a bunch of us on the Challenge lets try and see if we can do a great job of having a paleo pot luck at the tailgate. We will bring a long table to put stuff on and some chairs. This should be another amazing time and the weather looks to be perfect. If you want to come sign up on the board in the gym, email us, or post on facebook. Let’s see if we can get an even bigger group that last week. Please put up on the board what you plan on bringing so we can get a wide variety of items!
Tailgate starts at 11:00am
Games starts at 2:30pm
2.) Jon is running the Marathon! Follow the link below to donate to his cause! Best of luck Jon!
Jon’s Marathon Fundraising Link! Click it donate!
Video of the Day:
You will need to be as efficient as possible today with these max rep attempts. Watch Spealler go through some helpful tips to help you.
5:30am
Laura – 131 PR 185
Nichelle – 118
Gregg – 206 PR 275
Simon – 146 PR
Todd – 166 PR 385
TJ – 154 Rx PR 405
Salty – 166 PR 285
Rich – 150 PR
6:30am
Robin – 146 PR 165
Lindsay – 165
Jon – 137 Rx
Luna – 135 PR 115
Alex – 145 PR 125
7:30am
Rob – 154 Rx
Sarah – 134 Pr 175
Luis – 135 PR 315
8:30am
Beth – 151 PR 240
Andree – 138 Pr 160
John – 186 PR 305
Quinton – 130 PR 375
Xena – 121 PR 190
Tory – 151 PR 385
Cap’n – 124 Rx PR 300
Noon
Anne – 151 PR 245
4:30pm “Matt Norris” Hour
Matt Norris – 148 PR 425
Brittany – 131 PR 155
Matt – PR 395
Corbin – 177 – PR 385
Vince – 177 PR 385
Imran – 132 Rx PR 415
5:30pm
Bo – 146 PR 215
Mandy – 146 PR 255
Gina – 125 PR 205
Sid – 148 PR 305
Elisha – 129 Rx
David K – 178 PR 365
Ben – 205 PR 250
Jen – 82 Rx PR 265
6:30pm
Jimena – 116 PR 165
Katie – 112 PR 145
Bobby – 173 PR 300
Jose – 193 PR 320
Jenni – 146 PR 205
Wendy – 138 PR 175
Alex – 164 PR 325
Jason – 116 Rx
7:30pm
Mitch – 169 PR 235
Greg – 188 PR 285
On Ramp
6:00am
Ellie – 7:19
Amanda – 7:38
7:00pm
Rita – 9:26
Will – 5:51
Justin – 7:20
Ray – 9:02
Did I get unprescribed??
just entering what is on the board sir. all changed.
cap’n
Who is the girl in the purple shirt?? Is her name Wendy Allen?? I think I used to play soccer with her. Strange!!
Maybe you should come to the Box more than once a week, then would meet the new people
zinggggggg
She’s not new to me I already know her. Thanks for checking my schedule.
Hi Heather. What is your last name? Did we play in HS, or on an adult league?
Heather….you are correct that is Wendy….she has mentioned playing soccer as well…so the world keeps getting smaller I guess…:)
Tulip
I think my score was 186 and I only PR’d at 305lbs.
Kevin you were probably still dizzy from DEAD LIFTING 300lbs!!! (not 200)…killa job 8:30am.
that must have been it.
cap’n