|  | Happy Birthday Meredith |
|  | Welcome Rich & Laura Ma & Maria P |
In For The Long Haul | TFG WOD4 | |
In For The Long Haul Time 20 Long Jumps 20 Push Ups 200 JR / 75 DU 20 Lunges (ea) 20 Burpees E/A: 3rds B: 4rds C: 5rds D: 4rds, sub pistols for lunges
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Christy R | 22 | a 2 rounds non rx | Carol P | 27:00 | A | Dennis | 29:57 | C | Blaire W | 31:00 | B | Amanda E | 32:03 | A | Michelle M | 32:33 | 5rds | Cyndi | 33:33 | C | Stephanie S | 37:09 | 5 rnds C | Kim Y | 42:15 | C | Anna Marf | 44:03 | C | | Results Posted: 10 |
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TFG WOD4 Rounds SWOD: STRICT PRESS 1x20@LIGHT/Empty Bar 1x5@ 50% OF 1RM STRICT PRESS (if you don't know it, find it today) 1x5@ 55% 1x4@ 60% 1x3@ 70% 1x2@ 75% 3x5@ 80% 2x8@ 70% *16min cap. Rx-WOD: AMRAP in 4mins 3 Chest to Bar Pull Ups 6 Kipping HSPU (may use 25# plates w/an ab mat) 36 DU *If you complete 4 rounds w/in 4mins, you will be REWARDED 4 more minutes to complete as many rounds as possible---making it an 8min AMRAP. **If competing in TFG Qualifier--mark a 36'wide/24'deep box on the floor or plates. WOD-MOD: AMRAP in 8mins 3 Pull Ups or 6 Jumping Chest to Bar Pull Ups 6 Hand Release Push Ups 62 Singles ENGINE WORK: AS MANY UNBROKEN FORWARD PLATE RAISES AS POSSIBLE Women use one 10# plate / Men use two 10# plates. Goal should be 100 UNBROKEN!
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Shakotah | 5+6 Rx | | Bob | 3+35 Rx | 100 plate raises unbroken | Tommy W | 3+26 Rx | Rx | Amanda M | 2+34 Rx | EW 260 | Jessica Cl | SWOD 65lbs strict press; 6 | MOD; 3 PU, 6HRPU, 62 singles. EW: 100 | Stacey B | SP 65#, wod 2-6rnds +9 | PU, HR push ups, 62 singles | Denise Wo | 7 Rds | 100 StrictPress SWOD, MOD: 6JPU, 6HRPU, Singles | Rich | 7 RDS | RX | Amanda K | 6+8 | Not Rx | Valerie W | 6+2 | Not Rx | Cecily | 6 | D singles 75#sp | Laura K | 6 | 60SP Chest to bar HSPU EW:200 | Daniel K | 5+9 | mod. CTB some HSPU some HUPU JRs EW unbroken 100 | Emily H | 5+5 HRPU/DU | SP#70 | Rick M | 5 | Box hspu; band pu; 100 unbroken | Laura Ma | 5rds | 3 PU 6 PUSH UPS | Brittany R | 5 | mod | Jen Sm | 4+53 | mod | Adrian | 4+10 | Not Rx | Sue | 4+ 9 mod | jump pu hrpu / 102 EW | Carol C. | 4 | Not Rx | Steven Ca | 3+35 | Not Rx | Marti | 3 | 27.15 | Jennie H | RX | 90 sp | | Results Posted: 24 |
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