Sunday 04.27.14

Happy Birthday Ali!

Happy Birthday Ali!

Iron Patriot
50 Strict Press (95, 65#)
Every time you break 15 Abmat Sit-ups

Core Ca$hout
3 rounds of:
10 GHD Sit-ups
15 Supermans
20 Hip Extensions

Post Scores to Comments.

15 Comments

  1. Susan Stein

    Happy birthday Ali! Xoxo!

  2. HBD ALI!!!

  3. Christian

    HBD Leblanc!!!!!

    3×3 DL: 425# – wanted this rep scheme at 455# but that would’ve bit me today. Still super tight from yesterday, so stayed away from anything super heavy.

    Iron Patriot – Rx didn’t look at the time and did 20 sit ups per round.

  4. Happy birthday Alli. Good luck today!!!you will do great

  5. Colleen (OC)

    Iron Patriot: not timed (I did this way before everyone else started and didn’t know I should be timing it!) 45#, 5 breaks.

    5×10 pull ups (tweaked shoulder a couple of months ago, these felt good today)

    Happy birthday Ali!

  6. Iron patriot 10:59 rx

  7. Iron Patriot: 9:37 Rx

    That was heavy but I need to get stronger.

    Core cash out as well and a 2.25 mi run before.

  8. Iron Patriot: 9:17 @ 75#. About 8 breaks for
    Sit ups. Seemed like the right stimulus for weight
    GHD, super mans, back extensions.

    1 mile pre WOD and 1 mile post WOD

  9. WOD 1: 10-9-8-7-6-5-4-3-2-1 bench press (135) w/ 10 pull-ups b/t each set

    WOD 2 “Iron Patriot”: 11:50 (85# and 15 DUs each break)

  10. 10 to 1 175 bench and strict pullips.

    Iron patriot
    Core cash out.

    Good luck to all competing today.

    Thanks Rhonda for coordinating the wod!

  11. Big Bri

    Rehab WOD – modified Manion
    50 weighted squats (vest – 20#??)
    400 M run
    7 RFT
    Not sure of time.

    Thanks Coach Rxonda for the help!

    Happy Birthday Ali!

  12. Iron Patriot: 8:14 Rx. (18, 6, 4, 4, 4, 4, 4, 6)

    Core Ca$hout

    OTM x 5: 5 strict pull ups, 5 push ups

  13. Iron Patriot: 7:36 (45#)
    Cash out done
    I love when Ronda Rockett coaches!!

  14. Krystle

    Iron Patriot 7:20 (55#) 10/10/5/5/5/5/5/5 105 sit ups.

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