Burpee Challenge
Day 54
ADVANCED and FIRE-BREATHER
Lift:
Front Squat @ 30X0
5-4-3-2-1
ADVANCED
"Separation - ADV"
6 Min/AMRAP
5 Ring Rows
5 Box Jumps 20"
+
Rest 3 Min
+
6 Min/AMRAP
5 Wall Ball 14/10
5 V-Ups
FIRE-BREATHER
A New Look!
We will be launching a new website soon! If you are a member of our gyms, you will have free access to the workouts. If not, you will need to become an 'online member.' It requires a log-in and password. We will be sending these out to all of our members this week.ADVANCED and FIRE-BREATHER
Lift:
Front Squat @ 30X0
5-4-3-2-1
ADVANCED
"Separation - ADV"
6 Min/AMRAP
5 Ring Rows
5 Box Jumps 20"
+
Rest 3 Min
+
6 Min/AMRAP
5 Wall Ball 14/10
5 V-Ups
FIRE-BREATHER
"Separation"
6 Min/AMRAP
5 Pull Ups C2B
5 Box Jumps 24"
+
Rest 3 Min
+
6 Min/AMRAP
5 Wall Ball 20/14
5 T2B
Post loads, rounds and thoughts to comments.
5-4-3-2-1 - In this workout each set is VERY hard. You may even fail on a certain set, this is not a warm-up to try a 1 RM. A PR may occur with this, but each of the sets 5/4/3/2/1 should be maximal efforts for those sets. If your best Front Squat is 300lbs, then your sets may look like 240(5)/250(4)/260(3)/275(2)/290(1).
Posts
12 comments:
Lift: 95-110-120-135-145
FB:7rdschin over bar/9rds+something..
Lift: Tried to keep tempo but my guess is I was a bit fast.
185x5
215X4
235X3
245X0
245X1
Wod FB (subbed t2b with ghd sit-ups)
12 rounds on the first
8+5 on the second.
Great wod and lift! Thanks Coach!
75x5,85x4,95x3,105x2,115x1
Fb: 8rds+3, 6rds+4
Did regular pullups. Used the 14lb wallball because I wanted redemption on them from Saturday.. but still got knocked around by it. Haha.
Good job 9:30
Loved the Lift & WOD!
155(5),175(4),185(3),205(2),215(1)
FB rx'd: Part 1: 15rds+3
Part 2: 12 rds + 2
Total: 27+5
Today's lift didn't go well for me. I'm just not a good squatter. 95-105-115-125(1)-130(f)
Did fb wod rx'd
Part 1: 8 rounds + 2
part 2: 7 rounds + 5
my forearms were toast in part 2. Decided today I need to make efficiency a priority on t2b. I spend too much time hanging there. Haha
Nice job 4:30!!
Great WOD today Nick, Loved the Lift WOD combo today.
FT Sq
5-155
4-175
3-195
2-215
1-235 F(almost had it)
FB Rx'd
Part 1- 10 Rds
Part 2- 10 Rds+2 WB
Great coaching Justin
FRONT SQUAT:
5x135
4x145
3x155
2x160(PR)
1x170(PR)
FB RX'd:
A. 5+5 pullups unbroken
B. 7+5
Made a breakthrough on T2B tonight after the WOD, thanks Tony!!
Also did snatch work:
2snatch pulls + 1 snatch x5sets, working up to 80%, started at 55 finished at 75lbs.
See everyone tomorrow!
Did Advanced tonight after being humbled by FGB.
front squat
5@95
4@105
3@115
2@125
1@135
Misjudged the weight. Should have gone heavier.
Got 11rds even on first part.
9 rds plus 5 on second part.
Great WOD. Really enjoyed this one.
If I'm doing FGB at your age Big Dawg, I've done something right in my life, that's why you're the Dawg
Front Squat
85 x 5
95 x 4
115 x 3
120 x 1
120 (f)
WOD: tried but didn't achieve c2B, but it was more than chin over bar (....I think... most of the time anyway)
part A: 6 rounds
part B: 6 rounds +1
total: 12 + 1
Front Squat- 95, 115, 125, 145 155(f)
6 rounds and 7 rounds
FB, 155-165-175-185-195
PullUps/BoxJumps, chin over, 24": 8 rds + 4 p/u
Wall Ball/T2B, 6 rds + 5 wall ball, this was a nice one!
Post a Comment