ADVANCED
Training:
"Benediction - ADV"
6 Rds
3 Front Squats - Tough
100m Sprint
Rest 4 Min
During the rest complete:
75 Singles
30 sec Plank Hold on forearms
FIRE-BREATHER
Training:
"Benediction"
6 Rds
2 Squat Cleans - TNG/Tough
100m Sprint
Rest 4 Min
During the rest complete:
25 Double Unders
5 HSPU
Post intervals, loads and thoughts to comments.
Training Notes:
FRSQ/Squat Cleans - Increase weight if necessary.
All rounds are to be done AFAP.
Posts
7 comments:
Great energy this morning! Everyone did awesome!
Modified:
Press, 20sec air dyne
25 back ext., 30 secs plank for 4 rounds, 1 min hold for 2 rounds
.43 (65), .36 (75), .34 (80), . 37 (80), .43 (80), .60 1@ 85
Sorry so wordy! Enjoy the day!!!
so this morning was a good work out actually kind of fun
1 32 155
2 30 155
3 34 165
4 32 165
5 34 170
6 34 170
Wow this was a goody the name is even better I'm not sure if I consider. This a blessing handed down. I can tell you not once during sprint did ii think thanks nick.
105 38,30,42,29,32,32.
lots of fun 9:30
FB WOD:
:29@135
:30@155
:30@165
:30@175
:40@185 (missed my start time)
:29@185
unbroken DU's & HSPU (deficit rds 2-6)
Forget what each round was...between 28 and 35, except for one where I attempted 175, got it pretty good on first one, but crapped out on second...missed it after three attempts and just started to run Forrest run. That one took me like 47 seconds. Glad blog is back up, let's really get this going again!! Headed to Alexandria, VA this weekend for level 1 cert!!! Really excited
1. :34 @ 75
2. :32 @ 95
3. :34 @ 105
4. :32 @ 115
5. :30 @ 115
6. 30 @ 125
It was my first class so I need to get my weight up!!
Great job Catherine and Brian on your first session! Welcome to the family!!
Tony - Safe travels! I know you'll have an incredible experience. Looking forward to hearing all about it!
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