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Jax V
D.D.
Justin O
Tim F
Fran S
ADVANCED and FIRE-BREATHER
MFRT:
4 Rds
Back Squat 4-5 @ 30X0
Rest 10 sec
60 sec AMRAP Singles/Double Unders
Rest 2 Min
ADVANCED
"Luigi - ADV"
3 Rds
20 DB Forward Lunges 35/25
20 Sit Ups
10 Burpees
FIRE-BREATHER
"Luigi"
3 Rds
10 Barbell Forward Lunges 135/95
10 T2B
10 Burpees
Post loads, time and thoughts to comments.
Training Notes:
DB Forward Lunges - 10/leg - knee must kiss the ground and front foot must return to back foot.
Barbell Forward Lunge - 5/leg - knee must kiss the ground and front foot must return to back foot. Bar rests in front rack position.
Posts
13 comments:
wow great class
adv back sq
185-4
195-3
205-3
215-1
wod adv 35lb db
8:17
Lift: 95x4, 115x4, 135x3, 155x3 (third Rep could have been an inch lower)
FB: 75#, 6:22
DUs for the lift were 45, 50, 55, 40
MFRT: 135(13)-155(21)-175(8)-185(17), sadly the 2nd #'s are my DU's not reps, LOL. Did 4-4-3-3 reps, WOD: 95 Lbs, 8:17, another great big class, great job 930!!
Lift: 185x4, 205x4, 225x3, 245x3
DUs: 35, 41, 42, 38
WOD FB: 115Lbs, 6:26
Enjoyed todays class with Coach Michelle.
Lift: 85,95,115,135
DUs 30,28,25,25
legs were like jelly after that lift.
WOD: (Rx) 7:08 thanks for Michelle for the encouragement
fell on my behind at one point but pushed through
MFRT 185-5/32;205-5/31;225-4/38;235-2f/43
WOD FB 95lb, 8:05
MFRT: 185(5)/62; 205(5)/73: 225(4)/90: 205(4)/76
WOD fb rx'd: 4:34
Great coaching Nick!
MFRT 205-4,225-4,245-3,245-3
WOD fb 75- 7:34
My first real attempt at fb.
Steph, great job! Happy to help! :)
1st day back to working out since last Monday. Felt good to sweat! Back's still funky though.
Lift: 95(5)/115(5)/135(4)/155(2)
WOD: 75, 6:07...did this RX'd last time. Back wasn't up to it today. Next time :)
MFRT:
BS: 135/5 155/5 175/4 185/4
DU: 42-32-40-28
Finally after over a year of trying I finally figured out double unders!
In hindsight I could've gone heavier...
WOD:FB RX'd 8:44
this was about a minute slower than I expected..
great coaching Nick!
185-195-205-215. 95lb fb, 6:48. Great job 6:30.
Loved today's WOD, but very challenging!
Nick, you were on fire tonight with the 'NO REPS'!!!
MFRT - 185(5)/205(5)/215(5)/235(4) --- lots o' room
FB WOD (rx'd) - 4:40
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