There will be no sessions on Monday July 4th
ADVANCED and FIRE-BREATHER
Lift:
Back Squat
Build to a heavy triple
(Last completed 6/6/11)
ADVANCED
"Shadow Fighting - ADV"
6 Rds
200m Run
10 Back Squat 40% of 1 RM
20 Sit-Ups
Then:
40 De-Load Push Ups
FIRE-BREATHER
"Shadow Fighting"
6 Rds
200m Run
10 Overhead Squat 40% of 1 RM
10 T2B
Then:
30 HSPU
Post loads, time and thoughts to comments.
Posts
12 comments:
Thanks to the 6:30am class for a great WOD today. I will definitely stop back next time I am in town. Nick, thanks for the tips on my kips...cannot wait to practice them!
WOD (FB): 18:36 w/ 85 lbs.
FB, 40 pounds, 2 abmats: 24:59
NICK, IT'S SPELLED "PIRIFORMIS". I LOOKED IT UP WHEN I GOT HOME TO BE SURE. I WAS WRONG, SORRY.
Lift: 115-135-155
WOD: 17:27 55lbs, started with one abmat and got 10 then put a 10lb plate underneath...wasn't getting full rom with 1 abmat after 10 reps., shoulders were screaming! Great job everyone, see you tomorrow!
Wow... I'm glad I didn't check the WOD before heading in for the 9:30am class today! I might not have shown up!!! HAhaha... j/k. Great job everyone! Tim (from CO) great job on the BS and the WOD. You're a beast bro! Hope to see you again soon. Buzz, nice meeting you! I look forward to more WOD's with ya! Stay strong in your backyard! Great job everyone!
FB WOD - 16:21, Rx'd w/ 70lbs.
If I don't see you everyone... have an AWESOME 4th of July!!!
Backsquat: 185x3
really psyched for this...i think i could have hit 190 for 3 but played it safe.
WOD: 65lbs, 1abmat 23:37
Hand ripped a little and slowed down t2b, and my last hspu took almost three attempts. But I feel really really good about this WOD.
Great job 5:30!!
lift 185 wod fb- 20:59 65# nice workout ya all. c u 2mor
Congratulations to Morgan for doing her first Firebreather WOD! Way to go! You did awesome! :)
Tony, thanks for the workout and the MU help!
Did a modified Amanda today with Tony. 1RPU/1RD per MU rep, 65lbs. Team style, time was 13 & change.
Happy, safe 4th everyone!
FB: 55lbs did 15 v-ups instead of t2b and used the red and green bands for hspu. 20:47. this was a toughie...felt like crap today.
nice job 430 and 530 classes!
FB 22:58 45# due to shoulder injury...even with lots of post-wod ice, it still feels like I went heavy. Did death by press Thurs, so shoulder is a bit overworked.
Nice to meet Mike & JP. JP, you too are a beast!
Have a great 4th everyone!
15:16 rx
Lift: 185-205-225
WOD: FB; 23:59, 65lbs, 24"box w/2 red plates
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