1.30.13 "Weightlifting Wednesday"

January 29, 2013

Happy Birthday Cat


Birthday Burpees for Everyone except Cat. Unless she wants to join you.

Weightlifting Wednesday

1) Low Bar Back Squat
EMOTM 10mins
2 Reps @ 80% 1RM

2) Weighted Strict Pull-ups
5-5-3-3-3-3-3 reps

3) Tabata Bottom to Bottom Squats
8 Rounds
Score is lowest round

-B2B is :20sec squat :10 hold squat at the bottom

Extra Credit Endurance:
Today or Tomorrow
Run
4x800m with 2min rest

Row
4×750 with 2min rest

– Post Score to Comments

Comments

comments

About the Author
  1. Elaine Reply

    Yeah Peeps…..can’t wait for this one!!!! See you at 6:30..eeeeeeeck!!!!!

  2. Kristin Reply

    Happy Birthday Cat! Your hard work is paying off!! Enjoy your day 🙂

  3. Andrea Reply

    Happy Birthday Cat!!

  4. CC Engine Reply

    HaPpY BiRtHdAy CaT WoMaN!!! You looook Fabulous!!! 🙂

  5. CC Engine Reply

    I feel like going just to do those birthday burpees for you!! Not! Lol! 😉
    I’ll be around to do some QuickBooks. Hope to see you!! Have a great day, you big inspiration you, with all your achievements and your super duper positive attitude!! Love it!!

  6. Mark Reply

    Happy birthday Cat.

    Low Bar Back Squat 185×10
    Weight Pullups 20# for all sets
    Tabata bottom to bottom 13 was lowest, 15 highest

    If you see Currin, tell him Ray Lewis is a fraud.

    • Currin Reply

      Not a ray Lewis fan… Just a Brady hater!!!!

  7. Corrin Reply

    Happy Birthday Cat!! Looking good girl

  8. Page Lockhart Reply

    Happy birthday Cat. C u @6:30 for
    Our bday WOD.. !

  9. Wilhuntforfood Reply

    Team RAC
    1)
    Andy 255
    Tim 255
    Brian 260
    Paul 235
    Pete 235

    2)
    Andy 25
    Pete 40
    Brian 40
    Paul 20
    Boob 15

    3)
    Brian 16
    Paul 8
    Tim 10
    Boob 8
    Andy 10
    Pete 13

  10. Tricia Reply

    Happy Birthday Cat! No cherry pickers – everyone get to that 6:30 class!!

  11. Adam Reply

    Lower Back Squat: 215#
    Pull ups: 5-5-3-3-2-1-1 (no extra weight)
    Tabata Squats: 12 reps

    While it was great seeing Currin doing pullups with the weight jacket, and kettle bell on his foot, I bet Tom Brady can do it with KBs on both feet!

    • Adam Reply

      …and Happy Birthday, Cat!

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