WOD 8/24/11
Squat – 3/3/3 @ 80%; rest 90 sec
Front Squat – 3/3/3 @ 80%; rest 90 sec
Over Head Squat – 3/3/3 @ 80%; rest 90 sec
5 rounds of: 20 Unbroken Wall Ball (20/12lbs)/15 Unbroken Pull UPs; 3 min rest
Murph has found a good home with Lillian.. We will miss her 🙂
Fight Gone Bad 6
You must tell me today if you will participate in FBG on 9/17.. I am ordering T-Shirts for the participants to give away for Free. Confirm with your shirt size, and donation!! So far I only have 6 people registered, and only they will get an official 718/Dumbo FGB Shirt!!! No Kidding
I want everyone to participate!! Minimum $10 to participate in the event. Read the instructions and find out more info on how to join the fundraiser.
Today is the Day!!
I want everyone, including all of my Coaches to participate in FGB!!
Get on the site and pledge your support!
Make your donations today, start your funraising page now. We only have a few weeks left!!
https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=EW98L4F
Hey Tammyli,
Thanks for the Murph shoutout! I am scheduled to work 9/17 but I have made a donation. If anything changes at work I’d LOVE to participate!!
Good to hear!! Thanks for your Donation!
Same for me, made a donation and will see if I can get off work. I’d LOVE to do FGB!
Tammy,
Like I said in class tonight not quite sure I will be able to make it but I would love a Large T-Shirt, can I just give you the twenty bucks for it as my donation?
Oh and we are going to kick Ass, for sure.
Squat – 3/3/3 @ 80%; rest 90 sec 185/ 205/225
Front Squat – 3/3/3 @ 80%; rest 90 sec 135/155/175
Over Head Squat – 3/3/3 @ 80%; rest 90 sec 95/115/135 ( failed on 3rd attempt) so i backed down to 125 and it went up easy
5 rounds of: 20 Unbroken Wall Ball (20/12lbs)/15 Unbroken Pull UPs; 3 min rest– we actually ran low on time and did a 9 minut AMRAP i got 3 rounds and 13 wall balls.
I like this today, I wasnt in the mood to run anywhere and Iz took it easy on us. We started off with 200m runs , lunges and push ups. All around a good time this morning.
Ok, ok. I am registered and ready to kick some FGB butt! Still fighting a cold, but should be in on Saturday. 5 days of not WODing is tough!
Good to be back after a few days nursing some shoulder pain, so we went light today
200m run / 20 lunges / 10 situps = 2 Rounds + 200m run
Squat 135/135/135
Front Squat 95/95/95
OHS 95/95/95
10 min amrap 3 rounds + 15 wallball, first round unbroken, after that not so much. Pull ups felt strong, wall balls did not. kept punching myself in the face with the med ball… gotta work on these…
Whew.
WU:
5 min AMRAP 200 run, 20 walking lunges per leg, 10 pushups.
Total: 3 rounds + run + 5 lunges/leg
Squat: 225x3x3
Front Sq: 175x3x3
OHS: 95x3x3 went light here.
10 min AMRAP: 4 rounds + 14 wallball. First two rounds of pullups were unbroken, first three rounds of wallballs were unbroken.
Brutal today. Brutal, but awesome.
Sorry, the WU was only TWO rounds plus run and 5 lunges/leg.
Warm Up- mini flight simulator=1:21
Squat- WU 3 @45/95/185/ 1 @215 WS-3×3 @230lbs
Front Squat- 3×3 @185
Over Head Squat- 3×3 @155
10 min AMRAP of: 20 WallBall @20lbs(ubroken)/15 Pull Up(unbroken)=4 rounds + 20 WallBall/15 Pull Up (1st 3 rounds of wallball and 1st 4 rounds of pull ups unbroken)
Nice numbers, coach! That wallball/pullup WOD damn near killed me!
Thanks Dan. Felt good today until wallball/pull up. Felt sick for 20minutes after:p
Lol me too! 😉
That is a very good looking OH mid-squat in the yellow shirt 😉
I made my $10 donation… yay for FGB
btw are the shirts tanks?? I’m size S in tshirt and M in tank
No tanks..
Thanks everyone for reaching out tonight and pledging your donations. I know this is going to be fun. Get ready folks it’s going to be a pot luck, and I am bringing Monfong!!
Warm Up – mini double under flight simulator 20/15/10/5/10/15/20 = 2:46 only 4 burpees. ( all in the 4th round)
Back Squat – 145x 3/3/3
Front Squat – 115x 3/3/3
OverHead Squat – 45x 3/3/3
Yayaay for mofongo!!!! 😀
i signed up for fgb.
my dad has a concept 2 rower if you need extras for fgb.
Does he wanna sell it? I’m just saying. 🙂
I signed up for FGB also. now, what is FGB?