Burpee Challenge
Day 16
ADVANCED
Skill:
10 Min
Bridge and Side Planks
Complete 3 - 30 sec holds in Side Plank (on each side) and remaining time work on ROM in the Bridge
WOD:
"Grandeur - ADV"
30 Thrusters 95/65
Rest 2 min
+
3 Rds
15 De-Load Push Ups
15 V-Ups
Rest 2 min
+
25-20-15
KB Swings 1.5/1pd
Box Dips
FIRE-BREATHER
Skill:
10 Min
Skin the Cat
Work on ROM and control
WOD:
"Grandeur"
21 Thrusters 135/95
Rest 2 min
+
3 Rds
10 HSPU 45/35 lb plates to abmat
10 T2B
Rest 2 min
+
21-15-9
KB Swings 2/1.5pd
Ring Dips
Post Intervals, time and thoughts to comments.
ADVANCED
Skill:
10 Min
Bridge and Side Planks
Complete 3 - 30 sec holds in Side Plank (on each side) and remaining time work on ROM in the Bridge
WOD:
"Grandeur - ADV"
30 Thrusters 95/65
Rest 2 min
+
3 Rds
15 De-Load Push Ups
15 V-Ups
Rest 2 min
+
25-20-15
KB Swings 1.5/1pd
Box Dips
FIRE-BREATHER
Skill:
10 Min
Skin the Cat
Work on ROM and control
WOD:
"Grandeur"
21 Thrusters 135/95
Rest 2 min
+
3 Rds
10 HSPU 45/35 lb plates to abmat
10 T2B
Rest 2 min
+
21-15-9
KB Swings 2/1.5pd
Ring Dips
Post Intervals, time and thoughts to comments.
Posts
10 comments:
Loved the video! Nice kick start to the day! :)
I too LOVED that video! Quite inspiring for a Friday :)
Great video!
...and I am SO glad I am not doing this WOD today...
Felt some neck pain in last night's WOD with all of the OH work between snatch and OHSQs... taking some much needed rest today.
Kill it TEAM, be great!
Last VT post for Justin & Doug:
"Echo"
3 rounds
115 lb / 5 snatches & 10 OHSQ unbroken
100 m ? (far!!) lake swim
Justin: 14:15
Doug: 13:35
Nikki:
21-15-9
185 Deadlift
30.5" Picnic Table jump
9:40
What a difference doing these WODs out in the elements! Soft ground allows weight to really sink in!!
FB: 18:45. Scaled few things.. 65lb thruster, HSPU on the 24" box, KB 1pd, blue band for rings. I am still working at all of these movements and I currently struggle with HSPU but today I was able to get my legs up on my own a few times... Just not strong enough to complete the movement. I need to practice them.
Thanks for the great coaching justin!
The skin the cat move was scary and fun at the same time!
big 'ol class for 930-way to keep it movin Justin, WOD: FB, scaled, 95 lb Thrusters, HSPU on 24" box w/2 red plates, 1.5p KB, & red band on the rings, 18:45, great job everyone hav an awesome weekend!!
Nice having Priya at 6:30 this morning, as well as Meg.
3.08/5.58/8.51/12.06 - 18.32
Thanks Nick for making me do 135. Having Steve in front of me was definitely inspirational.
I though I blogged this morning, but i guess it didn't work.
Heavily modified FB WOD:
65 lb thrusters
2 abmat HSPUs
1pd KBs
red band ring dips
Unfortunately I have no idea what my time was. Didn't write it down.
It was fun breaking into that 6:30 crew. Had a little estrogen on my side with our visitor Megan.
Fun way to end the day! Great happy hour crews! Nice work everyone!
Skill: Skin the Cat...Really happy about these tonight! So fun! :) Thanks, Nick!
FB:
Thrusters: 2:39 (75lbs)
HSPU/T2B: 5:17 (no rest between rds...duh!) (1AM/10lb plate)
KB/RDip: 9:46 RX
Total Time: 21:42
FUN 5;30 class!!
Skin the cat felt really good tonight! If only i weren't so awkward getting up into it!
FB
Thrusters: rx'd 3:33
HSPU/T2B: 1abmat 2:34/2:52/2:35
KB/Ring dips: Rx KB,single for rings 6:20
total with rest 2541
Post a Comment