ADVANCED and FIRE-BREATHER
MFRT:
5 Rds
Back Squat 3-4 @ 30X0
Rest 10 sec
AMRAP of: Box Dips/Ring Dips @ 30X1
Rest 3 Min
ADVANCED
"Wreckage - ADV"
8 Min/AMRAP
6 Push Press 115/85
6 Burpees
FIRE-BREATHER
"Wreckage"
MFRT:
5 Rds
Back Squat 3-4 @ 30X0
Rest 10 sec
AMRAP of: Box Dips/Ring Dips @ 30X1
Rest 3 Min
ADVANCED
"Wreckage - ADV"
8 Min/AMRAP
6 Push Press 115/85
6 Burpees
FIRE-BREATHER
"Wreckage"
8 Min/AMRAP
6 Hang Power Snatch 115/85
6 Burpees
Post loads, rounds and thoughts to comments.
Posts
12 comments:
WOD (FB) ... 8 rds. + 4 @ 95 lbs.
back sq 135 155 175
195-2 195-1
wod adv did rows 65
8 rds 6 rows
95x4, 115x4, 125x4, 145x3, 165x2
3 Ring dips each round at tempo with no band!!!woo!!
WOD: FB: snatch 60#. 7rds+6
Working on breaking a little longer and committing to unbroken lifts. 7 rounds with unbroken snatches but the last round was split up.
Congrats Kelleigh on the standard grip muscle ups!! Yes.. More than one. They were beautiful. I knew you were going get it when I saw those last few attempts. Kip is amazing and very inspiring!!! Great work!
Congrats Jen on the 42 sec Fran PR!!
Awesome 9:30 class!!
MFRT : 135x4, 155x4, 175x4, 195x3, 215x3 kept it light for my back, worked on form. Did 8 ring dips every round with the purple band
WOD FB: 8+4@95lbs
Huge 9:30 class today, great energy.
nice crowd today, was good ta get in finally.
135/4, 155/4, 175/4, 195/3, 205/3, got 4, 6, 7, 7, 7 on the RD's w/single band.
WOD: 6 rds, 85 lbs, .......
nice job gettin' off the band Sheri, and sorry i missed those MU's Kelleigh, congrats!!
Ended at 205 on squat for 3...8-10 ring dips everytime
WOD: 8+2 snatch at 85lbs
Cashout....pull ups and Orangutang Nick bar jump work out
Wtown - Great Stuff!! Loved the energy today!
Andrew - Thank you for your generous gift of service today. It truly means a lot!
Patrick - Great to have you back!
Kell - You win the award for the most captivating aerial assault on the rings I've ever seen!
Chris S - Loving your butterfly! It's really coming along beautifully!
Sheri and Brandon - That's the best I've seen you both snatch - congrats!
Jen and Robert - No Rep!..jk
Theresa - Your work capacity is astounding.
Aurea - Love your commitment to excellence.
Leah-
Lift: 95(4), 115(6), 115(6or8),115(8),115(12). 6 ring dips each time..kept it light since I felt my back pulling a little.
WOD:FB 65lbs 9+5...stayed light here too...probably should have went a little heavier..glad we did the snatch today, need to work on that more. Kelleigh, I have no words for your determination and drive...congrats on your accomplishment today!!Sheri, that's some great stuff getting off the band for ring dips..your getting so strong! As always, GREAT job 930...see you tomorrow!
Thank you Nick:)
we had a dog rescue today in eht AM class! good job bambi saving the pup!
BSQ: 205x4, 245x4, 275x3, 315x3, 325x3
Ring dips: 25, 21, 18, 18, 15
wod: (115) 5rds+6 definitely felt "wrecked" after this one! great class today
Back squat:155x4, 165x4, 175x4, 195x3, 200x3
Ring dips(1rx, then negatives): 6, 6,6,5,5
FB: 7rds+2. 75lbs
Great job 5:30 and 6:30!!
Welcome aboard to new Fire Breathers Alexis, Tyler and Boris! Looking forward to working out with you!
Great job today everyone!
FB MFRT:
95x4/115x4/125x4/135x3/145x3
6/6/5/5/5 at tempo
FB "Wreckage": 55lbs 8rds + 6 +2
"Keep on, keep on, keep on movin on..." ;)
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