New hour in Williamstown:
Saturday 9:30am
Scott H and Bob M
Ron D, Kelli G and Sam K
Norm G
Faye J
ADVANCED and FIRE-BREATHER
MFRT:
5 Rds
Press 1-2 @ 11X1
Rest 10 sec
AMRAP Negative Pull Ups @ 50X1/DeadHang Pull Ups
Rest 2 Min
ADVANCED
Training:
"3rd Degree Burn - ADV"
11 Min/AMRAP
7 Push Press 115/75
7 No Push Up Burpees
7 KB Swings 1.5/1 pd
7 Push Press 115/75
7 No Push Up Burpees
7 KB Swings 1.5/1 pd
FIRE-BREATHER
Training:
"3rd Degree Burn"
11 Min/AMRAP
7 Power Cleans - Heavy/TNG
7 No Push Up Burpees
7 Ring Dips
Post loads, rounds and thoughts to comments.
Training Notes:
Negative Pull Ups - If you're unable to maintain at least 5, use the rings.
DeadHang Pull Ups - If you're unable to to maintain at least 5, use Negative Pull Ups
Power Cleans - Pick a weight that will allow you to go Unbroken for first 3 rounds.
7 Power Cleans - Heavy/TNG
7 No Push Up Burpees
7 Ring Dips
Post loads, rounds and thoughts to comments.
Training Notes:
Negative Pull Ups - If you're unable to maintain at least 5, use the rings.
DeadHang Pull Ups - If you're unable to to maintain at least 5, use Negative Pull Ups
Power Cleans - Pick a weight that will allow you to go Unbroken for first 3 rounds.
Posts
12 comments:
MFRT: 135X2, 135x2, 155x2, 165x1, 175x1. About 5 deadhangs each round and some negatives too.
FB: 7rds+7 @135lbs
Cleans felt really good today!
mfrt 115x2,115x2,120x1,125,1
adv[100] 7rds+5
shoulder work feels pretty good.
Love the new racks looks like lots of fun.
MFRT: 115/2, 125/2, 135/2, 145/1, 150/F, 5 negatives each round, ..
WOD: 115, single band, 5 rds + 7+7+2, great job 9:30, but where was the rest of the class, LOL, love the new gear Nick, Thanks!!
135/2, 135/2, 145/2, 165/1, 175/1
kept 10 strict pullups until the 5th set & got 8.
WOD: 135, 7 rnds+7+6. 11 mins was just the right amount of time for this one. really enjoyed the 9:30. Looks like everyone is getting ready for the Open, turn it up.
MFRT: 65,75,85,90,95 (1)
3 dead hangs each time
WOD: did 75 lbs I wanted to work on ring dips without a band for the first time and I felt higher then 75 I wouldn't be able to go tng.. Ring dips were a little ugly but it's an area I want to work on! 6 rounds
Great class with Michelle this morning!
MFRT 65 75 85 90 90
3 dead hangs + 2 negatives each round
WOD FB 115lb, purple band, 6 rounds + 3 power cleans
MFRT: 75lbs / 5 neg. P/U across the board
WOD: 6 rds + 3 / 75lbs PP & 26lb KB
Good job 0930
Great job to the morning crew! Way to get after it!
Thanks, Steph :)
Welcome aboard to new members Chris and Marc! Look for them this Thursday for their first WOD!
I so underestimated this WOD...
MFRT: 95(2)/12 | 115(2)/12 | 125(2)/10 | 135(2)/10 | 155(f)/9
FB WOD: 7rds + 1 (w/135PCs)
ugh..today was a blah kinda day...
MFRT: 65/75/85/90(F)/85(F)
1dead hang+4negatives each round, except first round did 2 dead hangs and 3 negatives. Shocked at my press, I feel like it's gone down..
WOD FB:
6rds+3
105lbs, purple band
felt out of sorts on the cleans, pulling way too early on alot of them..just an off day..
Mfrt: 115/18, 125/14, 135/10, 135/10, 135/10
Wod: 7 rds, plus 7, plus 7, plus 4 with 125
MFRT
115x2 7 dead hang
135x2 7DH
145x2 7DH
155x1 7DH
160X1 7DH
Failed 165
Good WOD today but definitely winded me today
115 PC
8 RDs
Great work today 3:30 and 4:30, way to push.
Great coaching today Nick, thanks
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