On Repeat

  • February 24, 2014
  • By :
Teamwork makes the dreamwork
Teamwork makes the dreamwork

Warm-up
30 Plank-ups
20 Bandy side steps in each direction
20 Bandy pull-aparts

Midline
80 Hollow Rocks

Strength
EMOM10
Front Squat@80%
Odd- 3 reps
Even-Rest

-Focusing on the speed of the lift

WOD (25 minutes)
3 Rounds
1 Mile Run@75%
Rest 5 minutes

Ca$hout
STRETCH

10 Comments

  • Rachel 'Goose'

    02/25/2014 @ 6:23 pm

    FS @215, Gymnastics Floater & 50,40,30,20,10 rounds of AD,BU,Row

  • Jules

    02/25/2014 @ 1:28 pm

    Did regular class.
    Front squat 165×2 pr for 2!
    12:02 with 2plate deficit HSPU

  • Joey

    02/25/2014 @ 12:34 pm

    FS @305
    miles – 5:42, 5:53, 5:55

  • Tracy

    02/25/2014 @ 3:11 am

    Did conditioning floater at work in am on rower and treadmill….transitions we’re slow due to idiot gym goers πŸ™‚
    16:00
    FS: 165
    WOD: 7:44, 7:47, 7:57

    Finished judges course.

  • Andrea

    02/25/2014 @ 3:08 am

    squats: up to 225×3
    then did two EMOMs, EMOM 16: 250 row on the even 8 diamond PU on the odd, EMOM 16: 15 cal bike on the even, 15 GHD on the odd
    did some runs on the treadmill.. 2x 6:28 mile at 1.5 incline + 20 weighted pistols, rest 5 min between the two rounds

  • Michael McGuire

    02/25/2014 @ 1:33 am

    225×1 255×2 265×1 275×1

    6:34, 6:40, 6:42

  • Shane Callaghan

    02/24/2014 @ 4:50 pm

    Front Squat: 245#
    WOD- 6:50, 6:49, 6:37

  • biscoe

    02/24/2014 @ 3:00 pm

    front squat: 270#
    wod: 7:40, 7:46, 7:42

    http://beastmotivation.com/ct-fletcher-introduces-da-hulk/

    break bread up in this bitch today folks….

  • Crowley

    02/24/2014 @ 1:40 pm

    front squat: 235
    mile repeats: 6:56, 6:51, 6:40

  • Mike Brown

    02/24/2014 @ 11:46 am

    Gettin back into it light..

    FS: 185

    Regular class WOD: 15:20Rx

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