| |  | 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
| 0% |  | |  | 0% |
| 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!
| 0% | | | | 0% |
| 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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was Some BS and FRAN on Dec 17,2018 (62 days ago)
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