monday 2.20.17

Hoping for our 3rd annual FNL Party.

If we get 100 people to sign up for the open we will have a Friday Night Lights Party!

superman: 4×10

banded rev fly: 4×15

push ups: 4×8-12

Front Squat:

2×3 @ 70%

2×3 @ 75%

2×1 @ 80%

between sets work on ankle and hip mobility

3 rounds

1:30 to finish each rnd 1:30 rest

15/12 cal AB or 15/12 row or 75 du or 10 burpees (choose what you need most work on)

10 thrusters(95/65)

5 Ring MU(scale reps 5-2/bar muscle ups/ strict c2b 5 or 4/ strict pull ups 5-2/ pull-ups feet on ground using rings)

16 thoughts on “monday 2.20.17

  1. Rachael Donovan

    Squats: 160-170-185
    Wod w/ AB:
    1) 5 c2b had to act fast rings were to high couldn’t reach
    2) 1 MU
    3) 8thrusters
    God damn that bike

    Lab: 6:50 with 15 cal row 10 burpees and hang power clean 1.1.1

    Reply
  2. KB

    Did a bunch of goblet squats and mobility during strength.
    WOD: 4 MUP, 1 MUP, 10 thrusters with assbike. 65# THRUSTERS FOR THE FIRST TIME SINCE MARCH!!!!!
    After: 3 Rounds of 12 cal AB 10 burpees 5 UB bar MUP.

    Reply
  3. Anna

    “You’re a baby if you use anything other than the bike” – Leigha
    OKAY.
    Basically died. (Zero mups)
    & I’m gunna do the lab tomorrow.
    Front sqt 145/155/165

    Reply

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