ADVANCED
"Anthem - ADV"
3 Rds
90 sec/AMRAP
5 Deadlift 185/115
5 Box Jumps 20"(Jump up and step down)
5 Push Ups
90 sec Rest
"Anthem - ADV"
3 Rds
90 sec/AMRAP
5 Deadlift 185/115
5 Box Jumps 20"(Jump up and step down)
5 Push Ups
90 sec Rest
3 Rds
90 sec/AMRAP
5 Push Ups
5 Box Jumps 20"(Jump up and step down)
5 Deadlift
90 sec Rest
FIRE-BREATHER
"Anthem"
3 Rds
90 sec/AMRAP
5 Deadlift 185/115
5 Box Jumps 24" - TNG
5 Ring Push Ups
90 sec Rest
3 Rds
90 sec/AMRAP
5 Ring Push Ups
5 Box Jumps 24" - TNG
5 Deadlift
90 sec Rest
Supplemental Training:
Coach's Call
Post rounds and thoughts to comments.
Training Notes:
This workout is Aerobic, thereby requiring a PACE and a sustainable output for each 90 sec interval. The Deadlift weight, height of the Box Jumps and the type of Push Up you use should reflect a sustainable output over 6 Rounds.
Posts
17 comments:
I would like to just take a minute or so to express my thoughts on all of the new changes being made at OTG. The new equipment is definitely improving my workouts. Boy are those new bars smooth sailing during power cleans! Also, the massage therapist Amy has been a life saver! Who agrees with me on that one! And how cute is her room?? Now the water honor system;(again another great idea. I mean it’s like you know I’m too lazy to buy my own cases of water) Is it ok if I leave like 3 quarters and the rest nickels? Or like do you mind if I leave some pennies? And what if I bring in 2 dollars one day because I know I’m going to get another bottle later on? You think that would be ok too? Now about the valet parking. Are you thinking about extending the hours at all? 9:30 really is getting pretty crowded. It was so nice to see the girl scouts outside selling cookies the other day. Are they going to come back every week? Oh and before I forget…I heard you were looking for someone to stand in the bathroom and hand out paper towels. I’m un-employed and would love the position! How are you guys making out at EHT? Are you loving all of the new changes as well?
amy thanks for a great massage best yet!!!
leah i have to thank you. You put a smile on my face with every post you do please more maybe a weekly spot on the the coming ang goings at otg. keep them coming
omg i have fans!!!! love you guys lol
great work out today dead lifts kick my ass
adv 175 6rd 6rds
cash out took my breath away
oh amy i am a fan
If I put a smile on one person's face a day...my day is complete
Oh I forgot! Who would read my blog if I had my own personal blog??? Check yes or no
Thank you in advance for your time regarding this matter.
LLLLLeah, def put me down as a subscriber, you have a gift!!
Nice one today, still not sure how to add up the rounds tho:
1st 3 rds: 2, 2+5dl, 2+5dl
2nd 3 rds: 2, 2, 2+1pu, i say = 12 rounds not counting the singles, yes??
I think i preferred yesterdays $out over todays, at least it was nice outside!
Have a great day all !!
Leah, you have my vote!!
WOD: FB rx
7 rds and change
6 rds and change
Ring pushups killed me today. I was good through the first few rounds then I had to inch my way forward more and more so i could get the depth.Cash out was good, esp b/c it made me vomit. Great work 930:)
Leah, thanks again for the laugh at 0930. You most often say what everyone else is thinking, but doesnt say LOL
Adv: 6 RDS for both
And I quit for the first time today in Cash Out. After a lengthy illness for the last month I definatly wasnt ready for the run. It did make me not feel so bad when Theresa threw up. But I will be back and ready for more tommorow at 0930!! :-)
3+5
3+8
3+8
3+1
3+5
3+5
Great workin out side by side with Frank today. Thanks for the push!
Awesome job 330!!
Fb wod:
7+10+9+3
6+15+12 I think?
Cash out was 3 min of 5 wall ball 5 burpees
Did 4 rd + 5 + 1
3+12
4
4
180 off the box into the rings was a time saver
4
4+3
4+7
Second guessing my last two rds, may have miss counted
Leah, I'd totally read your blog! :)
Went to the 6:30 class. Awesome coaching Joe! Mark, it was nice having you WOD with us!
WOD: RXd 18 total rounds.
3,3,3 then 3,3,3
Happy I was able to maintain. Great job everyone! Theresa, sorry I missed u puke this am!
3
3
3
3+2
3+5
3+5
Great work 930.
Worked on DU instead of the cashout, although Justin has given up on me! haha
i love wods like this. fb rx'ed and almost had 3 rds each time, just short 2-3 push ups. reversed, i had 3 rds the last 2rds.
i'm coming at 6:30 am tomorrow, yikes!
great coaching mark, good work 5:30!
FB Rx 1: 2+3-0-0; 2+3-0-0; 2+5-0-0
2: 2+2-0-0; 2+3-0-0; 2+5-0-0
cash out 4 rounds + 3 wb
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