There will be no sessions on Monday July 4th
ADVANCED and FIRE-BREATHER
Skill:
10 Min
Split Squats
3 sets of 8 each leg
Increase loads in each hand if possible.
(Last completed 3/23/11)
"Drifting"
3 Rds
1 Min Jumping Squats 45/35lbs
1 Min Hip Extensions
1 Min Hollow Rocks
1 Min Calorie Row
2 Min Rest
Post loads, totals and thoughts to comments.
Posts
6 comments:
Nice mix sugar.
Yo What's up everyone!
Thought I would post what I did this week even though it's not much.
Yesterday 100 burpees for time-5:00
Today I did the 15 minute amrap with squat cleans and double unders.
125lb
6 rounds plus 9
Have a great rest of the week and weekend. Trying to get in tomorrow morning.
did Lynne today;
18/38, 12/22, 12/25, 11/23, 9/24
total: 62/132
Round 1: 95 reps
Round 2: 91 reps
Round 3: 89 reps
Total = 275 reps
Nice work 9:30 crew, busy as usual! I'm off to Aruba til the 12th, cya after then! Train hard while I'm gone : )
jumping squats: 81
hip extensions: 62
hollow rocks: 76
row: 32
Total 251.
WOD: FB, 1) 24-24-24-14, 2) 21-23-27-17, 3) 15-19-18-14; 86-88-66 = 240
$out Split Squats 1-BW, 2) 10lb DB, 3) 10 lb DB
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