New hour in Williamstown:
Saturday 9:30am
Congratulations on your Muscle Ups
Matt S
Keith D
Brandon G
Lift:
10 Min
Bench Press
2 Rds/AMRAP - BW
Rest as needed between sets
ADVANCED
Training:
Tabata Hollow Rocks
8 Rds - 20 sec on/10 sec off
Rest 1 Min
"Addiction"
160 Singles
30 KB Swings 1.5/1 pd
80 Singles
15 KB Swings
160 Singles
30 KB Swings
FIRE-BREATHERTraining:
Tabata Hollow Rocks
8 Rds - 20 sec on/10 sec off
Rest 1 Min
"Addiction"
40 Double Unders
30 KB Swings 1.5/1 pd
20 Double Unders
15 KB Swings
40 Double Unders
30 KB Swings
Training Notes:Bench Press - Be sure to use a weight that you can get at least 15 of for your 1st set.
Posts
14 comments:
Great pics this morning! Congrats again guys!
Yeah, that's right...Festivus for the rest of us!...
The sectionals are about to start. But, I thought I'd share this link to the Festivus Games to keep you guys and gals pumped all year long!
Novice and Intermediate categories. Check it out:
http://www.festivusgames.com/contact/registering-for-an-event/
See everyone next week! Gonna try to hit CF Great Barrington while visiting Massachusetts. :)
Bench @ 165
14
11
Wod with 2 Pood- 4:50
Thanks J for going with the 2 pooder. And sick time!
Great times this morning as always. Way to push 6:30!
Bench:
85lbs 25reps
95lbs 15reps
Tabata: 15-12-12-12-12-11-11
WOD: rx'd 4:18..double unders felt off today. Great work 930!! Huge class!
Lift: (75#) 12,12
Tabata: 14,14,14,12,12,12,12,12- still working on form with those..lol, they were a mess.
FB WOD: 5:50
lift 135-17 145-12 shoulder feels pretty good
tabata 11,10,8,9 couldnt breath......
adv wod 7:22
worked out near brian wow what a job with 2 pd kb
went for run with patrick and rich iam toast.
First time with the infamous 9:30 crew. Big class!! I've never seen the gym in the daylight lol.
Lift-
65#/23 70#/13
Wod adv: 6:56
The kb swings were harder then the last time!
Next time I'm bringing warm gear so I can run with u guys!! I really wanted to!!!
Good work everyone!
wow, nice big crowd at 930, .....
Lift: 115/17, 115/15, BW remains a distant dream.......
Tabata: 14-13-12-11-10-11-10-10, WOD: FB, 9:58, but all DU's RX'd, musta been the new rope!!
Leisurely 2.4mi run w/Rich & Andrew after, i made it only because of the slow pace, thanks guys, hav a great weekend all, bundle up!!
Thanks Doug but if I had you by a few seconds it's only because my ROM sucked on the last rd of KB's. You owned it! 2 pd was fun though, shit got heavy!
Bench @155: 19 & 15
tabata: 14
Kevin M, crazy tabata bro!
Great job 6:30
Bench: 85 lbs: 17, 12
Tabata: 15
FB: 6:33 with 1.5 pood
DUs felt great!! 40 unbroken today!!
Great job 4:30! Thanks nick!!
lift- 170(bw) 19 then 15 tabata 22 22 20 20 20 20 20 20 5:58 very fast JP
Bench 155: 19, 12
Tabata: 21
WOD: 5:24 (doubles were horrid)
I would have kept pace with Frank if I skipped the bench press too .... Just kidding. That was lightening. Nice work.
Kudos to the 2 pood crew and to Mr. Butterhof for gracing us with his presence.
Lift: 65 - 17, 19
Wod: fb rx'd 4:22
Didn't have time to post last night.
Bench @165:
16
11
WOD @ 1.5pd:
3:34
open gym on 1/21/12
Tabata hollow rock 11 each round.
WOD fb Rx 8:05
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