ADVANCED and FIRE-BREATHER
Lift:
15 Min
Deadlift
Find 1 RM
ADVANCED
"Push Up Ladder"
5 Min/AMRAP 0f 3-2-1
Deficit Push Ups
FIRE-BREATHER
Lift:
15 Min
Deadlift
Find 1 RM
ADVANCED
"Push Up Ladder"
5 Min/AMRAP 0f 3-2-1
Deficit Push Ups
FIRE-BREATHER
"Push Up Ladder"
5 Min/AMRAP 0f 3-2-1
Deficit Hand Stand Push Ups
Post 1 RM, rounds and thoughts to comments.
Training Notes:
Deadlift Warm-Up:
5 Reps @ 50% of 1 RM
3 Reps @ 75% of 1 RM
1 Rep @ 85% of 1 RM
1 Rep @ 90% of 1 RM
1 Rep @ 95% of 1 RM
etc..
Deficit Push Ups/HSPU - Use deficit only if you're able to complete 2 full rounds without fail.
Posts
8 comments:
Was able to deadlift 225 (PR)....amazed myself by that!
*thanks Sheri for always pushing me to do a little more!!
HSPU- 6 rds....my rounds were 2-1-2-1 instead of 3-2-1, def gotta work on these
Good job 930 :)
DL PR'd by 50lbs from 175lbs to 225lbs.
WOD- DId HSPU with green and blue band. 3 rounds+1.
Theeeeennn... Lali so kindly asked J and I if we'd accompany her to Fran it up..(highly NOT recommended by Nick.. I knew why going into it but still really wanted a piece...)
PRd Fran by 4:40 post lift and workout. I got 6:43. Thrusters still ugly as sin (still pushing outward) but I wanted to "work on them".
Holy hell. Maybe I'll see you all tomorrow.
Awesome lift Mindy!!!
WOW!! Awesome job you two!! NICE !!
Lift, 300 Lbs, no PR for me today,
WOD, green/blue bands, 3 rds +3, excellent job on Fran Sheri, you 3 are nuts!!!
No deadlift today back is still tight
Subbed T2B and some back ext.
WOD 4rds no bands.
Officially fire breather today!!
Witnessed their Fran craziness
Great Job
Hell yea-----20lb PR on the DL------got 295lbs
I will break 300 the next time!!!!
WOD
Got 9rds plus 2 using 45lb plates for the pushups
Big crowd at 5:30. Lots of fun and energy!!!
Loved 3:30 w/Mary & Frank! Way to be bada$$ you two!
DL: 205 PR (20lb increase)
WOD: 3rds of playing with HSPUs
Recipes for the holiday season...
http://www.dessertstalker.com/
http://www.chowstalker.com/
OPEN GYM -
For time,
21-18-15-12 Clean & Jerk @ 1/2 bodyweight
(went a tad heavier @ 85lbs)
7:11
Lift: 285 (10lb PR)
Adv: pushups w/ 45lb plates 6rds+2...felt like I could have gone harder, but didn't want to burn out. Good to work on pushups though.
Great job 5:30 and Big Dawg on the 20lb PR!!
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