Oldie But Goodie

Jan 20th, 2014

Category: Competitor

Oldie But Goodie

Burning Toast

Burning Toast

Aside form the few dedicated 6am Toasties in the Am, there has not been great participation in the morning competitor class.  In an effort to spark up interest, we are going to align the BT program with the newly timed classes in Green.  BT will be run at 530am Monday – Friday.   We will add a 630 if there is enough interest.  Toasties will not always convene in the toaster but will often work alongside the general class (platforms with the general class in HQ or behind the bathrooms will be used).  This will be done in hope of building community, to allow for more coaching and to encourage the extra push that is provided by working out next to more bodies.    By aligning class times and working out alongside one another, we hope that those in Rx classes may jump to BT more easily if they wish to.  We strongly encourage people to workout during class times as this breeds competition and builds community and we have coaches scheduled to help you out at these times.  If you work out at 6am currently, and would like to continue to because it works better with your am schedule, you are welcome and coaches will check in throughout the hour.  If you are unable to make it in between 5:30-7:30, use the newly hung Reebok calendar board to let other peeps know when you are working out because its always better WODing with your Bros and Brahs.

Warm-up
:30s at a time
-High knees
-mountain climbers
-air squats
-burps
-squat jumps
-close grip push-ups

Midline
Hollow Rock challenge week 3 – 30

Gymnastics (10 minutes)
Pistols
3×10 alternating pistols –add weight if proficient with form. If weight makes the pistols easier, do not use weight.

Strength (20 minutes)
Back Squat
2-2-2-2 Straight Sets

WOD (20 min)
Open WOD 11.3
5 Min AMRAP
Squat Clean and Jerks (165,110)

Rest 8 Minutes

6 Minute AMRAP
10-8-6-4-2- Unbroken Muscle-ups
Then AMRAP Double Unders

Regional 6-5-4-3-2
Open AMRAP Muscle-ups

-If you do not have ring muscle-ups sub bar muscle ups or complete a 5 min AMRAP of 5 chest to Bar Pull-ups 5 ring dips

DISCUSSION 8 Comments

  1. Tracy 01/24/2014 at 12:50 am

    Back Squats: 215
    WOD11.3: 34rx
    MU’s: 8-6-switched to AMRAP 27 total

  2. Andrea 01/21/2014 at 2:17 pm

    Back squat: 255 across
    Wod: 37rx
    MU: 9. Not my best MU day

  3. biscoe 01/21/2014 at 2:53 am

    back squat: 385 across
    wod1: 23 reps
    wod2: 8

  4. Mike Brown 01/21/2014 at 1:24 am

    Back Squat: @335lbs
    WOD 1: 21 reps
    WOD 2: MUP progressions

  5. Joey 01/20/2014 at 11:59 pm

    Pistols
    BW, 20lbs, 30lbs(these were a little wonky)

    Back Squat @ 400lbs

    WOD1-21 reps

    WOD2-6 Minute AMRAP ( changed this a bit so I could get some DU’s in)
    15 burpee muscle ups
    AMRAP Double Unders
    – 44 DU

    200m snatch grip overhead walk with 135lbs
    3:13, 2 drops

  6. Michael McGuire 01/20/2014 at 11:19 pm

    Squat-335 across
    Wod 1- 25 games
    Wod 2- amrap muups.. 20

  7. Jul 01/20/2014 at 11:01 pm

    Squat 175 across
    WOD 24
    WOD 2. 6-5-4-3-2-1 54 dubs

  8. Bish 01/20/2014 at 10:37 pm

    Squat 335 across
    WOD 1: 27 or 28?
    Wod2: 75 dubs Games