Schedule Changes
EHT- 3:30pm classes will return starting Thursday 9/8.
Williamstown-3:30 classes
Monday, Wednesday and Friday.
EHT- 3:30pm classes will return starting Thursday 9/8.
Williamstown-3:30 classes
Monday, Wednesday and Friday.
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FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.
Participate for a great cause!
Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.
Burpee Challenge
Day 43
ADVANCED
Training
5 Rounds
Deadlift 3-5 @ 20X0
Rest 10 sec
60 sec Handstand Hold
Rest 3 min
+
"Annie"
250-200-150-100-50
Singles
50-40-30-20-10
Sit Ups - Anchored
FIRE-BREATHER
Training
Post loads, time and thoughts to comments.
When you're given a range of reps (ie 3-5), start with a weight that challenges you to hit the high # (5) and increase the weight each set to get the low #(3). If you end up with a rep total lower than 3, (2) before the end of the five rounds, keep the weight and try and get 2 again.
ADVANCED
Training
5 Rounds
Deadlift 3-5 @ 20X0
Rest 10 sec
60 sec Handstand Hold
Rest 3 min
+
"Annie"
250-200-150-100-50
Singles
50-40-30-20-10
Sit Ups - Anchored
FIRE-BREATHER
Training
5 Rounds
Deadlift 3-5 @ 20X0
Rest 10 sec
60 Sec AMRAP Handstand Push Ups
Rest 3 min
+
"Annie"
50-40-30-20-10
Double Unders
Sit Ups - Anchored
(Last completed 3/8/11)
Post loads, time and thoughts to comments.
When you're given a range of reps (ie 3-5), start with a weight that challenges you to hit the high # (5) and increase the weight each set to get the low #(3). If you end up with a rep total lower than 3, (2) before the end of the five rounds, keep the weight and try and get 2 again.
Posts
9 comments:
Yeah Dan. So proud of u. Congrats.
Going to buy in on the burpee challenge on Sat, only have 1035
Annie: 8:30 @ rx'd
FB: 1.) 135lbsx5, 7 HSPU
2.) 155lbsx5, 8 HSPU
3.) 165lbsx3, 9 HSPU
4.) 170lbsx3, 6 HSPU
5.) 185lbsx1, 9 HSPU
*used 3 ab mats. This was my second time doing hspu.
Annie: 8:07 RX. Still working on those DUs but flew through the situps.
Cash out: bar dips and dead hang pull ups
Annie rx- 5:50 All du unbroken!
Loggin it for reference...
235x5
265X5
295X4
305X4
335X4
15 hspu before I fell off.
Plan is to get back to 6:30AM TOMORROW!
Screwed that one up pretty good. Ha
E... oh yuck! Have fun with that!!
So, I walked in tonight thinking I had to do "Annie" after each round of DL/HS! Wow! 5 rounds of Annie plus heavy deads! Duh! Hey, at least I was willing to go at it! LOL!
Deads with handstands. Did a solid 60+ seconds of HS each round unbroken.
175x5
195x5
225x3
255x3
265x2 just couldn't get #3
Ok onto Annie! 13:37
Did 25 D/U per rounds with 50-40-30-20-10 situps. No surprise...the DU killed me. I actually thought they clicked a bit in warm up but maybe not! I continue to hold my arms waaaaaay out to the side and jump to my chest! Well, at least I am building some cardio! LOL!
Ca$hout: 43 burpees
Great job 4:30...fun trying to find weight to throw on the bars! Great job Justin keeping us on time. So pushy! :)
Good time in EHT at 4:30, the big size of the group kept things interesting!
Lift:
1: 225 (5) 20 HSPU
2: 265 (5) 23 HSPU
3: 295 (5) 23 HSPU
4: 315 (5) 19 HSPU
5: 335 (3) 16 HSPU
Annie: 5:27
Hope to see you tomorrow AM Doug
Sooo....got a little confused w the hspu's. I didn't realize it was a minute. Thought we had to do them unbroken. Luckily kristi thought the same thing so I didn't feel so bad!
Lift:
135 (5) 10 hspu's
155 (5) 9 hspu's
165 (5) 10 hspu's
175 (5) 10 hspu's
195 (2) 9 hspu's
Annie: 6:38 which was 38 seconds slower than last time.
Used bands for the hspu. Blue and purple and red harness. Justin told me they looked too easy, so I guess next time I should scale differently.
After the wod, I worked on muscle ups. Still not there yet. Then, I did some dead hang pull ups. Did a set of 5 unbroken for the first time of strict dead hangs. Then a few sets of 4. New goal: 10 dead hangs unbroken. :)
Nice work 4:30!! Quite a crowd today!
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