"The Burpee Challenge" is starting next week - Thursday July 28th!
Schedule Changes starting Monday, July 17th:
Williamstown:
(-) There will no longer be 3:30 classes on Monday, Wednesday and Friday.
(we will resume these classes in September)
(+) We are adding a 4:30 class on Monday afternoons.
EHT:
(-) There will no longer be classes at 3:30 on Tuesday or Thursday.
(+) We will resume these classes in September
ADVANCED
WOD:
"TABATA MASH - KB Swings/Overhead"
8 Rds/ 20 sec on - 10 sec off
KB Swings
Shoulder to Overhead 95/65
FIRE-BREATHER
WOD:
"TABATA MASH - Clean/Overhead"
8 Rds/ 20 sec on - 10 sec off
Hang Power Clean 115/75
Shoulder to Overhead 115/75
TABATA MASH - Rotate from one movement to the next during the 10 sec rest throughout the 8 rounds.
CA$H OUT:
3 Rds 1 min on - 1 min off
Sit Ups/V-Ups
Posts
11 comments:
FB WOD: 55lbs, 95total reps. What a quick but brutal workout! There was only enough time to jot a number down and you are right back in it!
Cash out: 85 v-ups.
Good work 09:30 W-town. The class is so big we ran out of clips!
Thanks for the pointers coach Joe.
FB WOD: rx'd w/ 82 reps
Hang clean: 40
Push press: 42
I agree with you Sheri, brutal but after round 4 it went by fast. I started to lose grip of the hang cleans in the last few rounds, not enough time to get chalk.
Huge group in Willtown @ 9:30, nice work!
Advanced WOD with 1 pd KBs and 55 lb sumo-DL-highpulls:
66/41, lowest numbers 8/5
cash out: 81 situps
Gotta tell ya, I was really nervous about this wod because I watched the 930 crew as I did open gym this morning....it was tough!
WOD: rx'd 123 reps.
High Hang 69 (12-10-9-9-8-8-7-6)
G2O 54 (10-8-8-3-7-6-6-6-), as you can see, 4th rd of g2o was bad. See you tom everyone! Great job 430:)
Brutal wod, not my strongest movements...
5/5; 48/48
cas$h out v-ups: 95
ADV for me tonite:
1 pd KB w/ 35 lb S2O
9/7 83/73 = 156
ca$hout: 72 v-ups
Elbow / shoulder are holding up and feeling great!
Great job 4:30 ... nice big class!! Fun times!
Tough wod today, not a great tabata for me today.
5/4 44/41
Cash Out V ups 67
WOD: FB Rx'd 44/37
kinda low numbers for me, these are usually both strong movements. but didn't push it, still feeling out the ankle, especially on the overhead, really was making an effort to push press and not jerk.
all in all it feels good,but trying to hold back is really hard.
47 V-ups my core is pretty shredded right now...
wod: 7/6; 67/53
tried pacing this one, kept my lows pretty solid but my total score may not be where it should have been
-1st time I ever tried pacing a tabata, probably won't do that again
Awesome energy in EHT!
WOD: FB 65lb, 5/5; 42/40
Was feeling out the weight and reps and stuck with a number. Next time...
V-Ups: 61
FB WOD Rx'd: 60/52, 66 V-ups
Tough work today, especially coming back from my Miami/Lauderdale vacay!!!
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