New hour in Williamstown:
Saturday 9:30am
ADVANCED
WOD:
"Cheech - ADV"
5 Rds
10 Front Squats 95/65
10 Burpees
FIRE-BREATHER
WOD:
"Cheech"
5 Rds
5 Front Squats BW
10 Lateral Burpees
(Last completed 6/17/11)
Supplemental Training:
Coach's Call
Post time and thoughts to comments.
Posts
13 comments:
FB: 105# 7:58
Cash out:
-Yoke walk with 140# added (35 on each peg)
-sled push with 45#
Sorry if I dropped the ball too soon by sharing what the cash out was over in Wtown. :/
Nice to see all the 6:30 people! Great job everyone!
And thanks for adding the 9:30 class on Saturdays! :)
FB: 155-8:49
Burpees got tough.
Cash out:
yoke walk with 50 each peg(not a good idea with a hurt back).
So happy to get in this morning! Way to hit 9:30!
FB: 105, 7:22
(5lbs more but a lil slower)
Ca$hout: 3rds: 30 sec on/30 off of GHD & row
15/122m, 15/125m, 15/125m
LOVED it! Thanks, Coach! :)
wow, them burpees hit hard today! FB, 135, 9:33, happy it was sub-10 mins, did the yoke walk w/25/peg, takes a lil gettin' used to.... great job 930!!
WOD FB: 105 (NOT MY BW LOL) , 7:38
Cashout was great! : 3rds 30 sec on 30 off
row (sprint) and then wall balls
didn't track but great way to end the class thanks Mark!
Cheech @ 185- 5:38
Wow Doug, nice work bro!
Cheech @ BW (155) 4:32
Great $out Mark!
WOD Fb @ 135lb (not close to bw), 8:57.
fb: #85 5:49, should have used more weight but i was worried about cleaning it, i definitely couldve handled #95 though.. next time!
Doug and Justin great fast times!
Cheech @ 165 (lighter than BW)
8:09
Great Cash Out Mark!
Great work 430, Nice having you back Jay !
CHEEEEEECH... @ 165 (Rx'd+5) - 6:28
Great CA$H OUT Mark! Thanks for the extra push in the final :30!
172m row/13WBs
158m row/12WBs
159m row/16WBs
Fb: 75lb 7:51 those burpees were a killer!
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