ADVANCED
"The Empire - ADV"
15 min/AMRAP
7 Push Ups
8 Box Jumps
9 KB Swings 1.5/1pd
FIRE-BREATHER
"The Empire"
15 min
5 sets of Increasing reps starting with one of each then 2 of each, etc up to 5. Work with a compatible partner. Their set is your rest.
Hang Power Clean @ 65% of 1 RM
Hang Squat Clean (same load)
Complete 1 HPC then 1 HSC. Rest. Complete 2 PHC then 2 HSC. Rest. Etc..If you do not reach 5, cycle back to the beginning and repeat until 15 min is up.
For example: Cheech does 1/1, 2/2, 3/3, 4/4 but doesn't complete 5/5 so he goes back to 1/1, 2/2, etc...and continues this for 15 mins.
CA$H OUT:
3 min/AMRAP
Max Double Unders
Penalty: For every miss do 1 burpee
Post Rounds, complete and partial cycles, total and thoughts to comments.
"The Empire - ADV"
15 min/AMRAP
7 Push Ups
8 Box Jumps
9 KB Swings 1.5/1pd
FIRE-BREATHER
"The Empire"
15 min
5 sets of Increasing reps starting with one of each then 2 of each, etc up to 5. Work with a compatible partner. Their set is your rest.
Hang Power Clean @ 65% of 1 RM
Hang Squat Clean (same load)
Complete 1 HPC then 1 HSC. Rest. Complete 2 PHC then 2 HSC. Rest. Etc..If you do not reach 5, cycle back to the beginning and repeat until 15 min is up.
For example: Cheech does 1/1, 2/2, 3/3, 4/4 but doesn't complete 5/5 so he goes back to 1/1, 2/2, etc...and continues this for 15 mins.
CA$H OUT:
3 min/AMRAP
Max Double Unders
Penalty: For every miss do 1 burpee
Post Rounds, complete and partial cycles, total and thoughts to comments.
Posts
22 comments:
2 Year Anniversary Today ... Never thought I'd make it this long.
I know the Coaches didn't think I would either ... haha !!!
congrats Chris
rumor has it, there may be a Dominick sighting in EHT tonight, just saying
Believe None of what you hear, and Half of what you see. My heart is in W'Town.
Happy Anniversary Chris!
Jax...how is that paper coming along??
Hey DIGGS, congratulations!!! the 9:30 crew misses you(:
Nikki - paper draft is DONE! I am going to edit it one last time before submitting :) feel sooo relieved!
with 155 got two rounds plus up to 4 hang pc and 0 sq.
Kim way to crush the wod today and Paul and Steve, great working out with you guys!
Doug you're an animal!!
2 rds plus 4 & 4 plus 1&1 in the last few seconds - 95 pounds
82 DUs and lots of burpees
Happy Anniversary Chris!! You definitely made it and still going strong!
Steve, Doug and Kim great working out with you guys.
Doug you are crazy strong!
Nice job everyone today.
This WOD definitely caught up with me.
115
2rds + 4 HC +3 SqClean, dropped 4th, then 1 +1
CashOut- lets say I'm still doing burpee's
Happy 2nd Anniversary Chris
Thanks E !!!
Aurea, I'll be back someday.
Thanks Theresa ... keep going strong yourself !!!
Thanks too Paul !!!
Went with Advanced today...elbow bothering me.
14 rnds + 7 + 8 + 1
$out: didnt count DU since I had to do a burpee with each DU since I cant string any together! LOL!
Chris, Happy! Happy! Look forward to meeting you in person one day!
Theresa, hope you are feeling better... cant wait to see you in EHT! Hope the new job is going well!
Lift: 170
D/U: 154 with 4 breaks. 2 of which out of my control, wayne threatened with a dodgeball and rags ma tags kicked my rope lol
Wod today was definitely sneaky!
FB w 75 - 2rds + got thru the 4's, then did 5 hpc and 1 hsc + thru the 2's. Hard to explain in writing....lots of cleans!
DU's - 147 w a few burpees. Strung together 65 straight in the first min. A new PR! Yay!
Be back Thurs! :)
Went light today want to stay fresh for another attempt at the sectional wod.
FB: 135 got 2rds + 4
Cashout: 227 got 125 then timed out with 102 was definitely my best double under performance so im happy!
Jax- awesome on your DUS!!!
Nikki- u flew through today great job!
I did advanced and did 13 rounds
Pretty sure I got 72 dus.. They are starting to feel good just have to work on not jumping so high!
Happy Anniversary Chris : )
WOD: FB 80lbs 2 rds+ 2
Double unders...who knows...maybe 8? I did a burpee for each and every double under. yuck.
Great job everyone on your awesome double under numbers.
Congrats on your anniversery Chris!
WOD: 155 lbs, 2 rnds + 3
Cash out: 119 du, 8 burpees
Nice work in EHT for 6:30 class, proud of Dan, did an awesome job
Diggs, happy 2nd! :)
Maryann, awesome job this morning!!!
Way to push this afternoon/evening everybody!
Jax, congrats on those DUs! Great partnering up with you!
FB: 65lbs, 3 rds + 2HPC/2HSC
Holy forearms on fire! Crazy good stuff!
Nikki, thanks for treat! Delicious!
Nick, the pumpkin bread was awesome! Thanks!
Forgot...Ca$hout: 76/8 burpees and a few wire lashes!
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