THANKSGIVING HOURS
THURS - NO SESSIONS
FRIDAY - 1 Session 12:00pm
ADVANCED
MFRT:
4 Rds
Back Squat 2-3 @ 30X0
Rest 10 sec
Push Ups AMRAP @ 30X1
Rest 10 sec
60 Sec/AMRAP Singles
Rest 2 Min
Training:
"Criminal - ADV"
7 Min/AMRAP
3 Deadlift
8 Burpees
FIRE-BREATHER
MFRT:
4 Rds
Back Squat 2-3 @ 30X0
Rest 10 sec
Ring Push Ups AMRAP @ 30X1
Rest 10 sec
60 Sec/AMRAP Double Unders
Rest 2 Min
Training:
"Criminal"
7 Min/AMRAP
3 Snatch
8 Lateral Burpees
Post loads, totals, rounds and thoughts to comments.
Training Notes:
Deadlift/Snatch - Heavy and Unbroken
Posts
12 comments:
WOD (Adv): 9 rds @ 225 lbs.
MFRT: 185, 205, 225, 235
FB-MFRT
115x3/8/62
125x3/8/53
135x3/7/50
145x2/8/50
Fb-WOD: 65lbs, 6 rounds even.
Thanks Leah for letting me have the last bar today! Big 9:30 class!
Young the Giant
Chris, great working out with you..it's been a while!!
FB MFRT:
135x3/12/42
135x3/15/65
155x2/8/68
175x2/7/73
The ring dips were hard as you can see my downward slope. On the last set of my squats I hesitated a couple seconds before my last rep..shame on me!!lol Glad I got the 2 reps b/c this was my last 1RM:) My goal is to squat 200+lbs like Kelleigh and Jen!! Great job girls, so strong!
FB training: 75lbs 7rds +3+4...felt like I was going a lot slower b/c of the burpees, they were killer. Why do they hurt like hell compared to the regular burpees?? My quads were on fire!
As always, great Job 930!
FB MFRT
115x3/15/35
125x3/15/32
135x3/15/32
145x3/15/35
FB WOD: 65lbs, 6rds + 2
Glad to do some goat work today.
MFRT: 185/12/20, 205/12/20, 225/10/15, No squat/12/15(need to pratice the DUs bad)
WOD: 5rd+3@95lbs
Steve - YES!!
Wtown - Great stuff this morning!!
Slick#88 - What!? No sets of 2?!?!
Yes Nick, Michelle should have gone much heavier, think she could have done sets of 10. Haha.
Lift/push ups/dus
135/13/72
150/10/82
160/10/62
170(pr)/10/79
Not 100% sure if those dus are exact, going off memory here and I'm getting old.
WOD: 75 lb snatch - 6 rds + 3 + 4
FB MFRT:
205 (3)/25/71
205 (3)/22/78
225 (2)/21/80
225(1)/16/71
FB WOD: 8rds +3+3 @ 115lbs
Kristi...shh! LOL ;)
Nick...I know...next time!
MFRT: 115(3) sit up 50 DU 72 (:30)
135(3) sit up 50 DU 67 (:30)
145(3) sit up 50 Du 57 (:30)
165(2) sit up 50 Du 62 (:30)
FB: 10 rounds (55lbs)
FB MFRT:
275 (3)/31/55
295 (2)/25/60
295 (2)/23/57
315 (1)/21/54
FB WOD: 6rds (115)
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