ADVANCED
MFRT:
5 Rds
Back Squat 3-4 @ 30X0
Rest 10 sec
Ring Rows x 10-12 @ 30X1
Rest 3 min
Training:
MFRT:
5 Rds
Back Squat 3-4 @ 30X0
Rest 10 sec
Ring Rows x 10-12 @ 30X1
Rest 3 min
Training:
"Rule-Breaker - ADV"
8 Min/AMRAP
4 Broad Jumps
6 Box Dips
8 V-Ups
FIRE-BREATHER
MFRT:
5 Rds
Back Squat 3-4 @ 30X0
Rest 10 sec
Pull Ups x 20
Rest 3 min
Training:
"Rule-Breaker"
8 Min/AMRAP
5 Floor Cleans
5 Ring Dips
5 T2B
Post loads, rounds and thoughts to comments.
Training Notes:
Pull Ups/Ring Rows - Challenging and Unbroken
Floor Cleans - no weight - focus is on opening hips to full extension
Posts
12 comments:
MFRT:
95x4/ 20pullups (12unbroken)
105x4/ 15 pullups (8unbroken)
115x4/ 15 pullups ( 8unbroken)
135x3/ 15 pullups ( broke up into 5's)
145x3/ 13 pullups (8 unbroken)
**mindy and I forgot about the 3 min rest for 3 rounds!! Oops! Lol
WOD: FB 6rounds+5+5+2. I'm always so
Close! Went to purple band today from red for the ring dips. I'll be off those bands soon!
Finally setup an account on here!
MFRT: 95x4,105x4,115x4,135x3,145x3....did 15 pull ups every round (green band) couldn't go unbroken last 3 rds
-Probably would've been different if Sheri and I realized we could rest! Lol :)
WOD: FB 5rds+5+5+1
(blue band for dips)
good job everyone!
MFRT: 135x4, 155x4, 175x4, 185x4, 205x3, then i mistakenly did the ring rows AND the pull ups for 4 rounds until Sheri asked, "What the hell are you doing?!"
did 10 RR each round, and 15 PullUps for 3 rds, 10 in the 4th, all unbroken, so i skipped the 5th rd.
WOD: FB, 4rds +5+5, single band, great job 9:30!!
still feeling stiff from the tough mudder! will be back tomorrow, seeya then!
got the rest of the Competition pics up, check them out ..............
www.flickr.com/photos/patrickmcdev
enjoy.........
Shout out to the morning crew... Great job! They did push ups and clapping push ups instead of box dips and ring dips.
Fun time with the 3:30 peeps...Yeah-up! LOL! :)
Nick, thanks for the push with the lift and help with the dip & kip skills.
MFRT:
95, 115, 120, 125(3), 145(3)
Kept to 10 unbroken for each round.
AMRAP:
Rx'd 6 rds + 5 + 5 + 2
Floor cleans wound up being my favorite part!
MFRT:
BS: 155x4 165x4 165x4 175x3 185x3
Ring Row: 13/12/12/10/9
can't do 15 pullups unbroken..
WOD: FB, purple band for ring dips.
5rds+5+5
lift:
155/4 20pullups
165/4 20 pull ups
175/4 20 pull ups
185/4 20 pull ups
195/3 30 pull ups
wod:
11 rounds+ 5 cleans+ 5 ring dips+ 1 t2b
mfrt:
185(4) 20
215(4) 20
225(4) 15
245(3) 20
255(1+1/f) 20
wod:
9rds
FB:
Lift/pullups: 105/20, 115/20, 135/20, 145/15, 155/20
WOD: Rx'd 6rds +5 + 3
Shipped Lift, tight back
Did Pull ups 20/20/20/15
Wod
Rx'd 8 Rds
Floor cleans were interesting!
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