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
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ADVANCED
"Psycho - ADV"
20 Push Press 95/65
42 Sit Ups
15 Push Press
30 Sit Ups
10 Push Press
18 Sit Ups
(Last completed 5/18/11)
FIRE-BREATHER
"Psycho"
15 Push/Split Jerks 135/95lbs
42 Sit Ups
12 Push/Split Jerks
30 Sit Ups
9 Push/Split Jerks
18 Sit Ups
(Last completed 5/18/11)
Supplemental Training:
Coach's Call
Post time and thoughts to comments.
Training Notes:
Push Press/Jerk - Find a weight that will allow you to complete the 1st set Unbroken. Scale Up if necessary.
Posts
13 comments:
And, pull overs and Giants...oh my! :)
Fb: 75# 5:13. Used the new 15's today..they look badass! Haha
Awesome cash out nick! Felt like we did 2 Wods today.
Btw.I just hit 100,000 points on temple run! I admit, I did use the resurrection option.
See you all tomorrow!
FB: rx'd 6:00(pr), last time 7:56.
I agree Sheri, cash out was AWESOME!!!
Enjoy this beautiful day everyone:)
nice one today, did 105#, 6:29, last time(5/18/11), same weight, 7:34, very pleased, and yes-- Loved the $Out !!! so we remember: 2 rds, 5 stations, teams of 2, 30 sec on, 30 sec rest:
Burpees
Singles/DU's
Sled Push
Tire SledgeHammer
Air-Dyne
Awesome job this morning 9:30! Thanks for motivating me guys! Really was a huge help! :)
Coach, THANK YOU for pushing me through that and giving me great fixes!
FB: RX'd 10:31
(last time 85lbs, 7:59)
Fun ca$hout! 2 rounds: Sled pushes (3) lengths (148lbs) and 15 cal row...Oh yeah!
FYI: our sleds, by themselves, weight 103lbs.
0930 lots of energy..FB Rx'd 6:55.
Legs turned to soup on cash out, and couldn't breath AGAIN.. Theme of Xfit..
Great Class @ 4:30 today!
FB Rx'd 5:11
last time 6:14
Cash out Sled/row-Shoes came off as I was pushing!
Nice job Frank w the 155
Energetic crowd this afternoon in EHT!
ADV: 5:41
Cash out was super fun! First time on the sled for me. Great job everyone!
Kelli: good luck w/ your training! Seems like it's gonna be intense but you can do it!
Great time @ the 5:30p in EHT!
FB WOD Rx'd - 4:18
CA$H Out - 2rds 3 sled pushes @ 148lbs, 15 cal row.
Anyone else think the ca$h out was harder than the WOD?!
FB: Rx'd-5:05, last time 6:22 in May. I love this wod and loved it the first time I did it. Great coaching Nick and nice work 4:30! Fun cash out as well. Nick I know you like my style on the airdyne haha
FB pj155- 6:17
paul tie those shoes tighter!! haha jp, i def felt like death after the cash out.. gonna have to own that sled next time
great job 4:30
Fun wod. I never did push jerks!
Fb #75: 5:54
Nick karma got me with the jump rope. Hahaha
Fb: #75 8:16.. Cash out was fun! Loved going for a trail run on this beautiful day.. Nice job 4:30!
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