Closing out week
CFSB 1
Front Squat 3×3 (build off of last workouts PR)
CFSB 2
Fronts squat 1×20 (go if you are suppose to, stay if you need to)
WOD
10 Min AMRAP
5 burpees
10 box jumps (alternate with partner if need be)
15 pull ups
8 Responses to “Closing out week”
Sunday 100905
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
"Severin" 50 Strict Pull-ups 100 Push-ups, release hands from floor at the bottom Run 5K If you've got a twenty pound vest or body armor, wear it. Peter Egyed 34:59 (20lb vest), Graham Holmberg 38:20 (20lb vest), Russ Malz 41:53 (20lb vest), Kim Malz 44:09 (no vest). Post time to comments. Enlarge image U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.
Welcome Omar! Omar completed his test of:
10 pull ups
20 push ups
30 sit ups
40 squats in 2:58!
Sadie-3×3 @85,90×1,90
Eric- 3×3 @135,155,155
Phil-3×3 @ 95,115,125
Tricia-3×3 @85,95,100
Sadie- 1×20 @60
Eric- 1×20 @95
Phil- 1×20 @95
Tricia- 1×20 @60
WOD
Sadie- 3 2/3 rounds+6 pull ups(assisted)
Eric- 3 2/3 rounds+5 pull ups
Phil- 2 2/3 rounds+9 pull ups
Tricia- 4 2/3 rounds+4 pull ups
Eric what happened you were supposed to up from your 185last week.
I was beat! We did a boatload of front squats earlier this week, remember? More than 185# was just not happening today.
just making sure you were not hurt
Front squat: 175, 195(F) x 2.6
Front squat 20: 135 No break
WOD: 5.5 Rounds
Legs are sore but still improved! Damn it feels good to be a Gansta…
Front Squat: 205, 225, 240
Front Squat 20: 155 F- need to improve my rack position as the weight was not the problem, it just put major strain on my wrists which hurt.
did not do WOD due to shoulder pain. Instead did 100 burpees for time: 11:21
Front squat: 125, 140X1
Front squat 1×20: 100 Go up next week
WOD: 5 rounds
nice job noah on the 20’s very impressive