ADVANCED and FIRE-BREATHER
Lift/WOD:
"Surplus"
Press 1.1.1 x 5
Immediately following the 3rd rep complete:
15 KB Swings Unbroken
Use the same weight for each set of Press and for the KB Swings, but pick a weight that will be psychologically challenging in the 4th and 5th sets.
(Last completed 1/11/11)
Post loads used and thoughts to comments.
Press - 1.1.1 - Rest 10 sec between and after each rep
CA$H OUT:
Core Work
3 Sets of 15
GHD Sit Ups
GHD Raises
Posts
14 comments:
Have a great week everyone!
WOD:
130lbs : 7:28
Missed twice in the 5th round. Other than that, flew pretty well through it.
Cashout was KILLER. I am going to be absolutely destroyed tomorrow. My abs are already feeling "tingly", which I interpret as "you're in trouble".
The good was I think I worked out the kinks with my GHD situps.
nice Paul! Was good to be back after an unplanned week off last week, big ol' class for 9:30 today, did 1.5p, 115 lbs, 9:00 even, did 2 sets GHD su & 3 sets(5) pull ups for the $out..... happy monday all .
Nice work 9:30 crew...my new class time for the summer now that school is out!!
80lbs for the wod, could have gone maybe 5lbs heavier, but now I know for next time. Used 1 pd for 2 rds, then went to 20kg for last 3 rds.
See ya tomorrow : )
http://www.downanddirtymudrun.com
Check it out.. A few people have already signed up for the July 17th 5k 9:15am race.
Get in on the fun!
Good Monday Morning with Jax, Mary, Marianne, Tim & Justin! Good job today all!
I went with 75 Ibs today/1pd. Was afraid I wouldn't be able to hang w/ 80 for the entire 5 rounds. The last 2 rounds were tough so I hope I chose correctly.
5:59
See everyone tomorrow!
ahhh my arms are gonna fall off lol was anyone else struggling to hold their arms up on their own after murph? Thanks for everything saturday again, it was a good time!
Guess I'm gonna get jacked this week especially after the lift today... pretty stoked for the ab workout
6:25 55 lbs
remind me to bring my shoulder systems in for everyone to use...might be complicated to set up without a fence but i'll figure something out!
9:30 125# 2 pd felt heavy. 5th rd. of kb's got sloppy but gutted it out
Kristi, great having you back in the groove! Glad the hands are better :)
WOD: 6:12, 60lbs, 1pood
Steve, way to go on the MUs tonight!
WOD: 8:06
80lbs/1.5 pood
Challenging for sure.
Congratulations Kristen on your first WOD!!
great job boys on all those muscle ups!!
The muscle up crew was pretty much amazing tonight... You guys are lunatics, and yet I'm jeally I didn't decide to do it with you!
WOD rx'd - 7:24, 115lbs & 1&3/4 pd kb.
Justin, Kevin, and Steve, nice work on your mu/thruster/run wod. You 3 killed it! Very impressive
Great wok 530
120lbs press and 2pd KB. The 2pd was heavy!
8:23
Thanks for the push Justin
nice work 930 class!
did 75 lbs press and 1kb. in hindsight should have listened to justin and gone heavier. next time!
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