Thru The Wire

  • April 4, 2014
  • By :
Row like someone's watching
Row like someone’s watching

Saturday AM BToasties will jump in with Coach DeDonnos 8am class for a WOD to honor the fallen Boston Firefighters.  There will be no separate BT class.

Warm-up
Tabata Row 6/5 cals
3 Rounds
-10 Barbell Front Squats
-10 Close Grip Push-ups
-spend 5 minutes rolling and stretching quads

Strength
Front Squat
2-2-1-1-1

Oly
EMOM10
2 Hang Power Cleans
-Only 3 Increases in weight over the 10 minutes. All should be heavy

WOD
In 10 Minutes:
Every 2 Minutes Complete
250m row
Handstand Push-ups

Games 15/12
Regional 12/9
Open- 8/6

5 Comments

  • Shane Callaghan

    04/04/2014 @ 9:56 pm

    Squats 305 PR City
    Hang Cleans: did sets at 185, 2 at 205 then dropped to 195
    Wod: completed 3 rounds at games then 14,9..

  • Julie

    04/04/2014 @ 8:32 pm

    Squats 175. Pr!
    Hang cleans. 125-150
    WOD games

  • biscoe

    04/04/2014 @ 6:34 pm

    front squat: 275-315-335-345 (f)
    2 hang power cleans: 225-235-245-265
    wod: done @ reg

  • Mooch

    04/04/2014 @ 6:20 pm

    The perfect part. One of the things in life you can’t teach!!

  • Shamwow

    04/04/2014 @ 1:45 pm

    Look at that perfectly maintained head of hair! Mouche`!

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