No, not Bucket Bombers...
It's Ben Bergeron...Owner of Crossfit New England
Friday is here...Last WOD this week...Saturday is a REST day this week...
BUT...We will be working out on SUNDAY - AFTER Bombers!!! Enjoy your Saturday!!!Read this on "WOD meditation" and reflect...thoughts?
Post to comments...if you have some!!!
Warm-Up
2 Rnds of BB Complex (65-75 / 45-55)
(6 reps @ each ~ DL / Up.Row / Hng Pwr Clean / Frnt Sqt / Push Press / Bck Sqt)
OPEN 11.3 WOD
AMRAP in 5 Min:
Squat Clean Thruster (165# / 110#)
Burner
4 RFT ~
15 GHD Sit Ups
15 Swings (70# / 55#)
30 D/U
GIANT SETS (Supersets)
3 Sets of:
ME GH Raise
ME Ring Rows
ME Band Pull Aparts
*No Rest b/t exercises
** Rest as needed b/t Sets
***ME is maximum effort (simpler form = Failure Set / Max Reps / Etc)
Hansen ~ 19 / 7:47 (Abmat / 65) [back from military...nice to see him!]
SimO ~ 21 (@115#) / 11:32 (abmat / 60#)
Stev-O ~ 40 (@45 & 65) / 10:40 (abmat/35# KB) improving!!!
Kate ~ 35 (@ 75#) / 10:39 (abmat / 100 singles / 45#)
Britt ~ 16 (@155#) / 11:37
Feidt ~ 15 (@ 155#) / 10:56 (pike abmats)
Tonn ~ 18 / 9:50
Bertag ~ 22 / 11:34
tb ~ 22 / 9:08
I (tb) purposely did not as JB what he got (he & hansen went early) cause he looked like he was flying in the AMRAP...I was working hard and used some for motivation, but still was dead by the end...working to get "one more rep" and refusing to look at the clock...
We tied...first thoughts were crap, unbelievable, awesome!
GIANT SETS
Tonn ~
1/25 Back Ext - 4 - 20
7 p - 8 p - 17
14 p - 10 - 20
tb ~
9 - 20 - 17
6/4p - 17 - 15
7/4p - 17 - 16
No comments:
Post a Comment