Announcements
- Save the Date! The next Family Friends Day is December 4th for all classes!
Fitness
A. Back Squats – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest
B. 5 Sets
10 x Thrusters
(Increase load per set)
30 Sec Max Meter Row
2 Min Rest after each Set
Performance
A. Back Squat – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest
B. 5 Sets
5 x TNG Squat Clean Thrusters
(Increase load per set)
30 Sec Max Meter Row
2 Min Rest after each Set
Sport
A. Back Squat – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest
B. 5 Sets
7 x TNG Squat Clean Thrusters
(Increase load per set)
30 Sec Max Meter Row
2 Min Rest after each Set
-Post results under comments
A. 155- 165-175
165-175-185
B. 55 lbs – 158 M
65 lbs – 160 M
85 lbs – 154 M
95 lbs – 138 M
100 lbs – 158 M
Wishing I would have started a bit heavier, but overall great workout!!
Performance.
A 135-165-185 / 185-215-245 then had some time left so got a new 1RM at 275.
B. 2 rounds of 65# and 3 rounds of 75# (left shoulder area felt funky) and 828m rowing.
Those squat clean thrusters were not pretty.
10K row 43:46.3
A. PRs in 3 rep (225) & 5 rep (205)
B. 75,85,95,105,115lbs
rows between 155,155,155,157,157
Sport
A, 185-200-215 then 215-235-250 (failed on first rep) 250 for 2! (PR)
B. was a little ambitious with the squat clean thrusters.
95-130
105-130
110 (not TNG so scaled back)- 130
105- 126
105-133
Should have set my damper much higher (was only at 5 and probably should have been at 8)
Then EMOM 10 minutes
Even- 10 kipping HSPU (unbroken)- although my last set was 3+7
Odd- 10 ring rows
Then mobility! It’s important! Don’t blow it off! 🙂
Squats 150 175 185 175 185 195
WOD thrusters at 65 and 75 way too light
I did 10 on the last set
Sport:
A. 175-185-195-195-210-220
B. Thought it was 40 sec row….oops!!! (Sorry Susan. I swear it said 40 sec on the website).
75/206m
85/202m
95/195m
105/191m
115/193m
A. last reps were 175, failed on rep 3 on first try, then rested and tried again.
B. 55/147; 65/150; 75/150, 85/150; 95/150
A: PR of 185#!
B: Partner and I did 3 reps + 5
Performance
A. 155,175,185, 175,195,205. Really tried to not lean forward and stay in my heels.
B. 55,55,65,75,75. 808 total Meters. Probably should’ve gone up in weight more. Struggle where to start the weight and how much to add. Legs were tired after this one.
A. Back Squat – 5 – 4 – 3 – 5 – 4 – 3 w/3 Min Rest: 85-95-105-95-105?-120 – Nice job to my partners Erica and Angel – strong ladies!!
B. 5 Sets: 5 x TNG Squat Clean Thrusters – done with Erica – I did 55# and stayed with that weight to not aggravate my shoulder. Good workout!!
30 Sec Max Meter Row
2 Min Rest after each Set
Fitness:
A. 65-75-85-90-95-105
B. Done (Thrusters @ 35)