What a fun and night of workouts with the best community around! Swolestice Part 2 was on fire! With a Snatch Ladder to start, running into biking into rowing to get us all super sweaty to jump rope fun, hang squat cleans and gymnastics; there were PR's throughout the gym.
One of the reasons we love hosting these summer events is that it is open to anyone to grab a partner, maybe even someone they don't usually workout with, and challenge themselves in a different way. For all those that participated in either events, congratulations for stepping up to the challenge and having fun along the way with us.
Here are the results from this past Friday's Summer Swolestice II
RX Male/Male
1st: Stephen & Thomas Team The Boyz
2nd: Ron & Bao Team Robo WOD
RX Female/Female
1st: Annabel & Nicole J Team Almost Masters
2nd: Jesse & Ashley S. Team Traffic Cones
3rd: Tiffany D. & T Team TnT
RX Male/Female
1st Zach & Heather Team Farmraised & Cornfed
2nd Val & Tom L. Team We met on Facebook
3rd Seth & Ariel Team Purple Cobras
Intermediate Male/Male
1st. Joey & Ben Team Beefcake Factory
2nd Todd & Mike F. Team Ageless Wonders
Intermediate Female/Female
1st Emily & Jennifer I Team Damian
2nd Sandra & Jennifer R. Team 70s RX Dreamers
3rd June & Shauna Team Thelma & Louise
Intermediate Male/Female
1st Bianca & Jason Team SwoleMates
2nd Jessica & Patrick Team Discovery Channel
3rd Jeff & Ashley G Team Morning Coaches
Scaled Female/Female
1st Adrianna & Jeris Team Womb-Tang Clan
2nd Maddy & Kaitlin Team Cowgirls
3rd Deanne & Marian Team Chalk Dirty to Me
Scaled Male/Female
1st Amanda & Carlos Team The Mighty Moscow Mules
2nd Ashleigh & Mike B. Team SwoleMates
3rd Colleen & Curt Team C & C
Coming this week for programming:
Monday
WOD:
For time:
20 Push Press, 95/65
10 Burpee Box Jump Overs, 24/20
5 Ring Dips
Rest 1 min
15 Push Press, 115/75
10 Burpee Box Jump Overs, 24/20
5 Ring Dips
Rest 1 min
10 Push Press, 135/95
10 Burpee Box Jump Overs, 24/20
5 Ring Dips
Rest 1 min
5 Push Press, 155/115
10 Burpee Box Jump Overs, 24/20
5 Ring Dips
Tuesday
Strength/Skill
Squat Clean 2-2-2-2-2-2
WOD:
5 rounds for time of:
3 Squat Cleans, 95/65
3 Front Squats, 95/65
3 Thrusters, 95/65
Wednesday
Strength:
Turkish Get-up 4-4-4-4-4,
Bicep Curl 10-10-10-10-10,
Dumbbell Bent Over Row 8-8-8-8-8,
WOD
In 4 mins do:
Run, 400 m
then in the remaining time,
AMRAP of:
5 Push-ups
10 Sit-ups
Rest 2 min
Repeat WOD
Thursday
Strength:
Tempo Deadlift 3-3-3-3-3
WOD:
21-15-9 reps, for time of:
Deadlift, 225/155
Toes-to-bar
Friday
Endurance/Skill:
Tabata Row Calorie
The Tabata interval is 20 secs of work followedby 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
WOD:
Complete as many rounds as possible in 15 mins of:
Row, 250 m
15 Handstand Push-ups
10 Alternating Pistols
5 Chest-to-bar Pull-ups
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