Two days for the price of one.
Wed
A. Front Squat, find your 1 RM
B. Row Sprint 500m
Friday
3 rounds for time:
10 Wall Balls
20 DB Thrusters - 20/10
30 Box Jumps - 14"
40 Anchored Sit-ups
50 High Knee Jump Rope
60 sec accumulated front plank from hands
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Wednesday WOD:
A. Front Squate 1RM 80#
B. 500m Row Sprint 207.6
Good Luck everyone!
Wednesday WOD:
A. Front Squats 1 RM - 200# (was a PB on Dec6, tried 205# and failed.)
B. Row Sprint 500m - 1:35.8 (32s/m)
Not feeling too great, but got it done.
out.
Tif Wed WOD
a. Snatch Deadlift with Shrug-use 140lbs @3220, 3 x 3 sets
b. Hang Muscle Snatch 65Lbs (Mike wasn't sure what to use as you didn't have on workout) was tough 5-5-5
c. 100 ring push ups= 23:50 minutes to complete. Did two at a time till last 20 and had to do singles.
Thanks Todd for helping me.
Peace out!
Tiffany, ring push-ups...ouch!
Mike,
I am very sore today in my whole upper body! Thanks :)
wod 1rm front squat
115#
125# failed
500m row 2.06.4 avg
WOD
Max-145 (150F)
500m - 2.02.09 ave
Happy Holidays Everyone...
Tif Friday WOD-
Very sore throat today so wasn't sure if I could do it, but battled it out.
5 Rounds -not for time for control/Skill:
Row 4 minutes @ 2:15-2:25 (865,876,846,852,877m)
5 Kipping chin-ups did all five straight each round. Rounds 1,4,5 best form.
Merry Chritmas Everyone.
I was going to Put my new shoes that Todd bought me for lifting, but can't get off computer will add soon. They are awesome. So watch out Mike! HEHE
Peace out!
Friday Wod:
3 Rounds for Time:
10 WB 20#
20 DB Thrusters 20#/hand
30 20" Box Jump
40 Anchored Situps
50 HKJR
60sec From Hand Plank
Time: 18:58
Hard to get going on Xmas Eve, but made it thru.
Merry HOHO everyone!
out
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