ADVANCED
MFRT:
5 Rds
Press 2-3 @ 11X1
Rest 10 sec
Forward Lunges 8/leg @ 30X1
Rest 2 Min
Training:
"Untied - ADV"
10 Min/AMRAP
10 Hollow Rocks
10 Push Ups
10 KB Swings 1.5/1 pd
FIRE-BREATHER
MFRT:
MFRT:
5 Rds
Press 2-3 @ 11X1
Rest 10 sec
Forward Lunges 8/leg @ 30X1
Rest 2 Min
Training:
"Untied - ADV"
10 Min/AMRAP
10 Hollow Rocks
10 Push Ups
10 KB Swings 1.5/1 pd
FIRE-BREATHER
MFRT:
5 Rds
Press 2-3 @ 11X1
Rest 10 sec
Split Squats 8/leg @ 30X1
Rest 2 Min
Training:
"Untied"
10 Min/AMRAP
5 Power Cleans
5 Clapping Push Ups
10 KB Swings 2/1.5 pd
Post loads, rounds and thoughts to comments.
Training Notes:
Fwd Lunges/Split Squats - Finish all 8 reps for one leg, then 8 for the other.
Power Cleans - TNG/Unbroken/Heavy
Posts
16 comments:
WOD (FB): 6 rds. + 5 @ 135 lbs.
PRESS- 55,60,65,60,60
AMRAP- 6 ROUNDS, ONE REP AWAY FROM 7!!! UGH!!!!!!!!!!!!
TODAY WAS A GREAT WORKOUT :)
A very strange 9:30 today lots of laughs
1st shoulder work in long time
press 55 65 65 75 65
adv amrp 1.5 pd
8 rds
Bunch of Cobras for the 9:30 class today! Good times lol
MFRT: 115x3, 125x3, 135x3, 155x1, 145x2
FB WOD: 6rd+5@135 and 1.5pdx12swings
MFRT: 95, 115, 125, 115, 125 all for 3
FB WOD: 7rd + 3cleans, 115lbs...1.5kb
Cashout....being J's witness to his muscle up attempts, he is about an inch away, or just being fresh. He was sooooo close...good work
Fun times and great efforts 9:30 crew! Thanks, Coach! :)
MFRT:
Rds 1-4: 65(3)
Rd 5 70(2)
Used 1 pood thru all rds for split squat
FB:
85, 1.5 pood 7rds + 2pwr clns
Cleans & swings unbroken
Hey everyone!
Some of you probably already know that my sister and fellow OTG'r Kristen is in the hospital with double pnuemonia, and sepsis, and she's pretty down about it.
It would mean a lot and cheer her up to hear some well wishes either through Facebook or text, she misses OTG already!!
Thanks guys!
OMG, so sorry to hear Kelli....I'm sending my prayers and hope she gets well soon!
Kelly, thanks for letting use!
Press: 115(3),125(3),130(2),135(2),140(f)135(1)
WOD at 135 & 2pd: 6rds+13
went unbroken, but form was garbage
so sorry to hear kelli :(
4:30, good job today!
Press: 115(3),125(3),135(2),145(2),150(1)
WOD 155, 2pd: 6rds+3
unbroken til 5th, this one beat me up pretty good!
Kelly, I hope your sister feels better soon!
65x3, 75x3, 75x3, 80(f)75x1, 80(f)x2
Hit a wall with that lift.
FB WOD: rx'd 90lbs/1.5pood. 6rds+5+5. Unbroken cleans until the last 5 and unbroken kbs until my last round. Clapping pushups felt good! I can tell I'm getting stronger. Good job everyone!!
Kelli thanks for letting us know... Kristen, I hope you feel better soon!!!!
MFRT: 95(3) | 115(3) | 125(3) | 135(2) | 135(2)
FB WOD: 6rds+16 @135 & 2pd
Hope to see you back at OTG soon Kristen!
Great Job today 4:30
MFRt
115/3, 125/3, 135/2,145/2, 150/2
FB WOD 135 1 3/4 Pood 6rds+13 all unbroken
Hope you feel better soon Kristen!! Good thing you're a CrossFitter!
Kelli I hope your sister feels better soon!
MFRT: 75(3) 80(3) 85(3) 90(3) 100(2)...PR with 2 reps @ 100!
WOD: FB 95lbs, slapping pushups, 1.5pd for 5 rds + 5.
MFRT: 95(3) | 115(3) | 135(3) | 155(failed) | 145(2)
FB WOD: 6 + 4 @155 & 1.5pd
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