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MFRT:
6 Rds
Back Squat 1-2 @ 30X0
Rest 10 sec
AMRAP Box Dips @ 30X1
Rest 10 sec
KB Swings x 15
Rest 10 sec
60 Sec/AMRAP Singles
Rest 3 Min
FIRE-BREATHER
MFRT:
6 Rds
Back Squat 1-2 @ 30X0
Rest 10 sec
AMRAP Ring Dips @ 30X1
Rest 10 sec
KB Swings x 15
Rest 10 sec
60 Sec/AMRAP Double Unders
Rest 3 Min
ADVANCED and FIRE-BREATHER
Training:
"DB Burpees"
2 Min/AMRAP
DB Burpees 25lb
Post loads, totals, times and thoughts to comments.
Training Notes:
DB Burpees - There is no jump in this burpee, just stand to full hip extension. Dumbells stay at your side when standing.
KB Swings - Unbroken
KB Swings - Unbroken
Posts
15 comments:
FB MFRT:
Rds
115/6/15(1.5pd)/69
135/6/15(1.5pd)/76
155/6/15(1.5pd)72
165/6/15(2pd Russian swings)71
170/6/15 broken(2pd Russian)72
175ish..hit only 90degree/5/15(1.5pd broken)65
DB burpees (35lbs):22 reps
This was a great workout...really liked it!!!
Nick, if it wasn't for you having me try the 2pd kb I wouldn't have done it...been wanting to try it for a while but was scared!lol Thank you:) Great work everyone!!
Oh, and I used the purple band for dips.
FB MFRT:
175/10/15/40, 185/10/15/40, 225/10/15/40, 245/10/15/40, 275/10/15/40, no rep/10/15/40 all with purple band and 1.5pd
Burpees: 27@25lbs
Great Job 9:30
Fb: MFRT:
95x2/9/15/46
115x2/8/15/45
125x2/8/15/60
135x2/7/15/47
145x1/7/15/60
150x1/9/15/50
Used single band(purple) for ring dips.
All KBs unbroken with 1.25pood
Then completed: 27 burpees with 25 lbs.
adv
165x2/flr/15/105
175x2/flr/15/96
185x2/flr/15/111
195x1/flr/15/101
205x1/flr/15/109
225x1/flr/15/106 PR
24burpees@25lb
Nick thanks for the help great work out today you always come up with some good ones.
Theresa great work with 2 pd amazing.
I love this MFRT S..t!!! I think it means Mother F....R training.
The combo of strength, body elements,external objects & cardio are enough to cripple anyone, but wait, there is more, the WOD afterwards, for time!!!!!
I think we are entering the "training/twilight zone", the bowl with all the ingredients in it to makes champions. WOW, how lucky are WE!!!
MFRT/FB:
115X2,135x2,155x2,165x2,175f,175x1
Ring dips (RX)8,8,8,8,8,8,
KB 1.5 all unbroken
DU 85,84,79,84,85,85
WOD: 36 burpess (25lbs)
correction; KB was 1 pood not 1.5
Coach Nick, thank you so much for the "Burpee" shirt. I love what it says and what it represents!!!
WOW!, nice WOD to come back to, took a week+ off & I feel like a newbie! great job 9:30!!
165/10/15/15
175/10/15/18
185/10/15/13
195/10/15/10
205/6/15/18
225/6/15/11 -- PR on the squat - Body Weight here I come!
single band, 1.5p, all unbrkn,...
WOD: 27 burps @ 25lbs.
Wasn't feeling great today so I wasn't going to do the wod. I started with a leisure 5K row. What the hell was I thinking. Dumb, that did not make me feel better. Then I did the 2 min of db burpees, 25 lbs: 33
Welcome aboard to Rachel, a new Fire Breather! Can't wait to workout with you! :)
Kristi, feel better! You're an animal!...Crazy...But, an animal!
FB MFRT:
125x2/8/15/41
130x2/8/15/35
135x2/8/15/44
145x2/8/15/43
165x1(pr)/8/15/39
175(f)/8/15/41
RX ring dips
1.5 pood unbroken
DB Burpees: 37 @ 25 lbs
Nick, thanks for the push on the back squat! Awesome workout!
Way to push with those DB burpees everybody!
Love my burpee t-shirt (and still love burpees!) Thank you!...And, my FGB6 t-shirt & hoodie came in for raising funds! It felt like Christmas today!
Nick the burpee shirt is awesome!
Great work out tonight, loving all the back squat work we've been doing. It's much needed.
185(2) 17/93..1.5pd
185(2) 12/86...1.75pd
205(2) 11/74...2pd
215(2) 10/70..2pd
225(1) 11/60...2pd
235(1) 15/76...2pd
DB Burpees 20 w/45lbs
Really enjoyed the programing today Nick.
185(2) 7/ 1.75
225(2) 9 1.75
255(2) 9 1.75
265(1) 9 1.75
270 (1) 9 1.75
275 (1) 9 1.75 ( although nick said I was not deep
enough)
Du still a work in progress
DB Burpee's 17 w /45 lbs.
Great working on the back squats w ya Eric.
FB WOD:
185(2), 10, 15@1.5, 75
225(2), 11, 15@1.5, 63
245(2), 10, 15@1.5, 56
255(F), 7, 15@1.5, 43
255(1), 7, 15@1.5, 43
260(1), 7, 15@1.5, 51
38 DB Burpees w/35lbs, in 2mins...not 90secs. Thanks, Nick!
Btw, who else LOVES the *new* sauna in EHT? Turn it up, would ya?
Fun steamy WOD in EHT!!
155x2/7/15@1.5/20
165x2/7/15@1.5/17
175x2/6/15@1.5/11
185x2/6/15@1.5/7
195x1/5/15@1.5/13
205x1/6/15@1.5/22
KB's unbroken and AFAP, RD with purple band.
DB burpees: 22@35lbs
loved this! Nick your right, should've finished heavier...
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