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Friday, July 21st

20
Jul

Friday, July 21st

Heads up! Summer Friday schedule starts today and goes through August. New PM class sched is 4, 5, and 6pm. There will be no 7pm classes on Fridays.

Strength

Front Squats

3 FS @ 80%, 1 FS @ 85%
3 FS @ 80%, 1 FS @ 88%
3 FS @ 80%, 1 FS @ 91%

Then…

10 Back Squats @ 75% of your 1 Rep Front Squat

Gymnastics

On the minute for 10 minutes:

Odd min – 30 sec. Ring Support Hold
Even min – 40 sec. Hollow Hold

Post all loads and gymnastic success to Comments.

24 Responses

  1. ERIC S.

    3 front squats @275
    1 front squats @300
    3 @275
    1 @320
    3 @275
    1 @335
    Then 10 back squats @ 275

    Yesterday’s 4 rounds for time
    21 cal
    18 WB
    15 KB swings
    12 burpees
    12:41 Rx’d unbroken
    Literally almost puked!

  2. Joe

    195×3
    210×1
    195×3
    217×1
    195×3
    225×1

    185×10 back squat

    Numbers based off of 245#

    Gymnasty stuff: really nasty

  3. Rekas

    FS (Based on 1RM @ 185)
    3s @150
    singles @ 160,165,170
    10 BS @ 140#

    ring holds were tough (broke a couple times into the latter rounds)
    hollow holds kept my arms at my side, started to bend legs – so painful!

  4. Matt

    FS
    Triples at 205
    Singles at 215, 225, 235
    Back Squat at 195

    Gymnastics, cake… jk hollows are impossible for me

    Mainsite from Wed
    4 rounds for time of:
    25 GHD sit-ups
    15-ft. rope climb, 3 ascents
    400-meter run
    — 16 minutes and something iirc

  5. Alice

    front squats (based on 1rm 145#)
    triples: 115
    singles: 125-130-135
    back squat x10: 115

    gymnastics: …noisy
    unbroken sets, fully extended hollows.

  6. dtm

    A) 5 Rounds every 2:30
    16 OH Lunges w/ 50# db (8 each arm)
    L-Sit (30/26/23/21/17)

    B)On the minute for 10 minutes:

    Odd min – 30 sec. Max deficit push-ups (23/16/13/11/12)
    Even min – 40 sec. Hollow Hold

  7. chad

    FS
    Triples at 205
    Singles at 215, 225, 235
    Back Squat at 195
    Hollows were impossible, was in a fetal position for most of it

    Go Team Blue Balls! Don’t forget to come tomorrow morning!

    Basketball in the park at 96&Lex, Sunday after Oly Class

  8. johanna

    FS based on 1RM of 185 (scaled down when i see Rekas scaled up hehe)
    triples @145
    singles @155, 160, 165
    10 BS @140 (these felts so weird after the FS)

    gymnastics were scaled like crazy- super hard for me.

    Go Red Sex Panthers! Let’s do this tomorrow!

  9. robseda

    I dream of Jeannie…
    3x 245 (accident)
    1x 250
    3x 235
    1x 260
    3x 235
    1x 270 fail- couldn’t keep the bar on my shoulders
    10×225 bs

    Ring support: ✅
    Hollows: 2 good rounds then struggle bus

    Strict Pull-ups e2mom
    20-10-10-9-9

  10. D-Nice

    FS Triples: 105
    FS Singles: 110-115-120
    Back squats: 100

    Picked a number and went with it. Staying light on my squatz for a minute.

  11. JoJo

    3 front squats @140
    1 front squats @150
    3 @140
    1 @155
    3 @140
    1 @160
    Then 10 back squats @ 130

    FRANTIC”
    4 Rounds:
    21/18 Calorie Row
    18 Thrusters (65/45)
    15 Pull-Ups
    14:34 Rx good little sweat. Keep the blood flowing.