4/22/13……Monday

What a great day at UTC! Great turnout on Saturday for the Ultimate Sacrifice Hero Wod. Thanks again to all involved! (Photos will be posted soon)

There are still HERO event shirts available! Get yours now while you still can!

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Workout of the day

“Run for Boston”

5 k run

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16 thoughts on “4/22/13……Monday

  1. LOL, counting was an issue. Either went slower than I thought at 32+min, or I ran an extra lap. Couldn’t gage off Jeremy since he almost lapped me twice. Finished off w/tabata planks and bench presses. Thanks Tony & Michelle.

  2. Did this as a road/home WOD today @35:30 good run and cardio. Needed to work on my running. I’m slow as hell now.

  3. Back Squat 1×20 @140
    Front Squat 1×20 @125

    5k Run – 19:18 (12 Second PR!)

    Then did this fun lil wod with Junk and Chris
    100 UB Double Unders
    25 Pullups
    15 GHD Situps
    75 UB Double Unders
    25 Pullups
    15 GHD Situps
    50 UB Double Unders
    25 Pullups
    15 GHD Situps

    Time – 8:00 *No misses on the DU’s*

    5 Min EMOM
    Min 1 – Max Effort Muscle Ups (I only got 1, my feet tripped up.)
    Min 2-5 – 3 Muscle Ups emom (DNF last set)

    Great work night crew!!! Good start to the week!

  4. 20 BS unbroken at 230#

    5 rds: 6 burpees/6 DL at 155#: 2:02

    20 FS unbroken at 180#

    100 DU
    25 pull-ups
    15 full ext med ball sit ups (14#)
    75 du
    25 pull-ups
    15 mb sit-ups
    50 du
    25 pull-ups
    15 mb sit-ups
    9:25 rx (supposed to go unbroken in DU, but I missed 3x in first round, and once in 2nd)

    10 min freestanding handstand practice

    3 sets of 10 t2b

    One set of 10 Turkish get ups (53#/5 each arm)

  5. 1) 7X2 Hang Squat Snatch – #95, #115, #115, #135, #135, #145, #145… rest 60 sec. between sets. first 3 sets TNG. failed 1st rep on 5th and then no missed rep.

    2a) 5X3 Snatch First Pulls – 185#, 205#, 3@225#… rest 60 sec. between sets. slow keeping good form.

    That’s all folks

    oh and coaching soccer practice: 2.5 hrs

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