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Friday October 21, 2011

Nice work Sam!



  • Our very own Frank "F3" Schonig is getting married tomorrow!  Good luck Frank and Melissa!  All the best for one amazing, glorious, and memorable day! (umm, yeah Frank, I said memorable...) 




- Pigeon, Hammies, wall of death: 2 min/side

*pick the one that limits you the most, or if you have time, do all 3!

- air squat hold 1 min.  You can gently move around in the bottom position to increase mobility.



- Back squat: 5-5-5-5-AMRAP; rest as needed



3 RFT:

- 20 KB swings (53/35)

- 20 burpees

- 2 x 30yd sled push (sled + 135lbs/75lbs)


Post results and thoughts to comments.

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Reader Comments (14)

back squat worked up to 145 for 4. I realize the AMRAP at the end is actually supposed to be more than 5, however I haven't quite been able to do that this week.....

metcon 14:45 rx. that was pretty brutal. i liked it.

October 21, 2011 | Unregistered Commentergiselle

back squat 10 @ 95#
metcon 15:00 rx

October 21, 2011 | Unregistered CommenterJess (aka Chester)

BS 150# @ 10 reps
Metcon: 14:39 rx

October 21, 2011 | Unregistered CommenterJK

BS. 315 (10)

Metcon 9:41rx

October 21, 2011 | Unregistered CommenterTC

Congrats Frank!
TC - you killed that friggin WOD ..nice work ... bastard

- wattbike warmup - air squats, lunges isntead of backsquat - Looking forward to getting better -

Metcon - KB and Burpees RX- then 15 pull ups and 15 ring dips instead of sled - forgot to time -

October 21, 2011 | Unregistered CommenterSully

Are we ever going to do a timed scissor sit? Or multiples in a group amrap? Those can be brutal, but really fun. Giselle give josh that video link that you told me about so josh can teach as well as program those into a wod.......

October 21, 2011 | Unregistered CommenterTC

Back Squat: 205/225/235/245/255(5)
WOD: 13:00

October 21, 2011 | Unregistered CommenterGoog

Do you think it will be a short wedding?......................................................

October 21, 2011 | Unregistered CommenterTC

TC- if you are referring to the video that you and dato dave made in tahoe, i believe that's been destroyed. but maybe this one will suffice?

also, are you drunk?

October 21, 2011 | Unregistered Commentergiselle

Giselle. Omg. Ishtar what a scissor sit looks like? Crazy

October 21, 2011 | Unregistered CommenterTC

Giselle actually no. Just put the kids to bed and my world traveling beautiful wife. Reading Carlitos Way with kitchen nightmares in the background. I'm just a little silly all the time. Peace! See you at 6am soon!

October 21, 2011 | Unregistered CommenterTC

BS: 135/155/175/185/215/225 x 12

MC: 16ish... really hard. I love those sleds!

"silly" = "drunk"

October 21, 2011 | Unregistered Commenter27

Tonight actually no. Tomorrow well possibly........Plus what was Gaines Metcon time?

October 21, 2011 | Unregistered CommenterTC


October 21, 2011 | Unregistered CommenterNancy

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