8 Week OTG PR Challenge
Prelim workout Feb 10/11th
Final workout April 7th
Fire-Breather
"Elizabeth"
21-15-9
Squat Cleans 135/95
Ring Dips
Advanced
"Donna"
21-15-9
Thrusters 95/65
Sit Ups
Burpees
Sign Up for the Challenge on our sheets at the gym
Rachel H
Frank D
Mike M and Joe D
Frank P
ADVANCED
MFRT:
3 Rds
1 Press
3 Push Press
Rest 10 sec
18 KB Swings
Rest 2 Min
Training:
"Overflow - ADV"
2 Rds
50 Air Squats
25 Burpees
FIRE-BREATHER
MFRT:
Post loads, time and thoughts to comments.
Training Notes:
Press/Push Press/Hang Snatch/Power Snatch/OHSQ - Using the same weight for each movement complete 1 Press and 3 Push Press/complete 1 Hang Power Snatch, 2 Power Snatch/3 OHSQ - Increase loads each round
MFRT:
3 Rds
1 Press
3 Push Press
Rest 10 sec
18 KB Swings
Rest 2 Min
Training:
"Overflow - ADV"
2 Rds
50 Air Squats
25 Burpees
FIRE-BREATHER
MFRT:
3 Rds
1 Hang Power Snatch
2 Power Snatch
3 OHSQ
Rest 10 sec
18 KB Swings
Rest 2 Min
Training:
"Overflow"
2 Rds
25 OHSQ 115/75
25 Burpees
Post loads, time and thoughts to comments.
Press/Push Press/Hang Snatch/Power Snatch/OHSQ - Using the same weight for each movement complete 1 Press and 3 Push Press/complete 1 Hang Power Snatch, 2 Power Snatch/3 OHSQ - Increase loads each round
Posts
13 comments:
felt like crap this morning this cold is taking for ever.
adv 1 press
3 push press 95,105,115
2 rds 50 sqs
25 burpees 6:55
MFRT: 95, 115, 115 OHSQs were horrrrible, still need alot of work.
FB: Went with 65lb to work on form for 8:10
Congrats to J for his first muscle-up even tho there isn't any photographic evidence we all saw it!
Andrew, I feel you....my cold is coming to an end finally!! You did great though! Congrats J on the muscle up, we all knew it was coming!
MFRT (FB): 65-75-85, probably could have went a bit heavier but it felt good.
WOD(FB): Rx'd 8:25. My wind felt great and so did my legs, the problem I had was the horrible pain in my wrists! Guess I need to invest in some good wrist wraps. My first set was unbroken which I'm happy about. Kelleigh, thanks for the motivation!! Great Job 930! Jen, awesome job on the prowler!
MFRT 45, 65, 75 did 1 pd 1st round of kbs 1.5 2nd , and 1 last.. that 1.5 is tough!
WOD: did not feel energized at all did 65 lbs at early 9's I think!
Theresa the wrist wraps definitely help!
MFRT 65 75 85 1.5pd each round
WOD FB 65lb, 9:16
MFRT: Not sure what I did....I think that i may have started at 45, 65, 75 and on the last OHSQ, did 65 again. Did 1 pd KB swings.
ADV wod today: 7:45'ish?
I'm trying to take it a little easy since my back has been causing me big problems lately but I can't seem to do too much "resting" so I am going to be going light for the next couple of weeks to see if that helps.
Great 9:30 with Priya, Steph, & Jim! Good job all!
Started w mfrt fb: 65, 75, 85. Failed on the hang snatch then had to do 3 power snatch bc I forgot I had to squat
Did adv wod to rest my arm. Did something to it Saturday. Time was 5:50. Better safe than sorry!
Great wod!!! Kb swings are always fun haha much better then Saturdays wod.
Fb: snatches 65/75/75
Wod: #55 8:16
Great coaching mark thank you SO much for helping me with ohs! They make me nervous!
Fb: 45, 55, 65.. had room in there. Should have started on 55 and ended up at 75 but I chickened out knowing what the WOD was...
8:00 with 65#. OHS are my weakest move for me. Thanks Mark for the "splitting the floor" advice. Really helped.
Congrats J on your muscle up!! So mad I wasn't there!!!!! It inspired me work on my progressions today!
FB
MFRT: 75/85/90 1.5pd KB swings unbroken
WOD: 6:26 RX'd
Loved this WOD.
I don't share the same sentiment for this WOD as Kelli G. Way to make this WOD (rx'd) your bitch, Kelli!!!
MFRT:
115/ 135/ 140 (w/2pd KBs unbroken)
WOD (rx'd): 7:29
MFRT
65/85/95
WOD( 85) 8 something, was good to work on the OHSQ,
135-155-165 (F,F,F) (1) (3) 1.5 pood single arm swings (9/9)
Wod-
5:10
OHS unbroken.
Post a Comment