ADVANCED and FIRE-BREATHER
Lift:
Bench Press
9 sets of 3 @ 75% of 1 RM
Focus: Explosiveness out of the bottom
WOD:
"Gripping - ADV"
7 Rds
15 Sit Ups
15 Box Jumps 20"
10 KB Swing 1.5/1 pd
FIRE-BREATHER
WOD:
"Gripping"
5 Rds
10 T2B
15 Box Jumps 20"
10 SDHP 95/65lbs
Rest 30 sec between rounds.
Post loads, time, intervals and thoughts to comments.
Lift:
Bench Press
9 sets of 3 @ 75% of 1 RM
Focus: Explosiveness out of the bottom
WOD:
"Gripping - ADV"
7 Rds
15 Sit Ups
15 Box Jumps 20"
10 KB Swing 1.5/1 pd
FIRE-BREATHER
WOD:
"Gripping"
5 Rds
10 T2B
15 Box Jumps 20"
10 SDHP 95/65lbs
Rest 30 sec between rounds.
Post loads, time, intervals and thoughts to comments.
Posts
15 comments:
Looks like a fun one! See you in EHT at 3:30. psyched
video of Tony Rizzo doing sectional WOD#1. He killed it!!!
Great effort Tony!!
http://www.youtube.com/watch?v=XVOA7qEQQxk
Great job Tony R!
Tony M ... you too! Glad the battery in your camera didn't die! LOL!
Tone - Are you serious with that?!!?! Well done, bro!!! That's great work, and thank Tony M. for filming and posting that video! AWESOME!!!!
Today I decided to re-do WOD#1...I got the exact same score as the first time..4rds +30 +12. Got caught up in the DU in the beginning... Thanks Stacey for judging me! And thank you to my besties Chris and Aurea, and the 930 crew for your support!
Also joined the class and did today's WOD. Lift: 105lbs, FB rx'd 11 something including rest periods.
Tony, AWESOME job!!!!!!
Lift: 165 lbs.
WOD: (FB) ... 9:31 as Rx'd
Good to be back !!!
HUGE class this morning !!!
good crew in W'Town this morn, great effort Theresa!! way ta keep us organized Joe!
Lift: 135, WOD, ugly ass T2B, 15:53, felt like an hour, probably should skipped them last 4 beers last nite :-)
Great job 9:30!
Rx'd 11:18 (includes rest)
25 DU's instead of box jumps
Steve, thanks for the DU tips!
Kristi, thanks for buddying up on the high bar with me :)
That workouts a lot more fun to watch then to do that's for sure. I'd like to thank the food pyramid for all my success, I love you man.
Great Job Tony!!
Ha! Tony you'll learn one day. Awesome job. Double unders were rediculous!
today's wod rx'd- 5:53. forgot about the 30 second rest after the first round. Stopped for about a 20second rest after the second round but just went right into the next rounds after that.
FB WOD: rx'd 11:52
(my 1st rx'd T2B WOD!!!)
Yippee! :)
Awesome job Nikki! You really made me push at the end! Thanks for motivating me!
Tony R = tool!
congrats on the workout
I couldn't get my arms over my head this morning after the bench press segment...
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