Hip Mobility with the Arosti Master; Dr. Bill
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A) Thruster: 15 minutes work up to a heavy single
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Compare to: 111112
10:30 open, switching to 9:30.
have to cancel 6am
6am open, switching to 630 pm
A. 123 lbs
B. 6:31 (10 seconds slower than previous)
Nice work! You give me something to strive for.
B) 7:59 Rx
Note: No PR for part “A” as I did the same weight on 4/19/2012. Wanted to save some in the tank for Fran. Felt I could of gone at least another 10# for part “A”. PR for part “B” and first time Rx’ing Fran. Shaved off 1:26 from last Fran that was done at 75#. I thought I was going to DNF today because I was Rx’ing it. Oh well, surprised myself.
Yay! Look at you!
Nice one T!
B) 8:11 @ 65lbs, unassisted
A. 156 lbs
B. DNF; completely gassed after 1st set. 15 thrusters and I was done
A) 195 (ties PR)
B) 6:22 (0:38 slower than PR)
Overall not a bad day after almost 2 weeks off.
You killed it!
B) 6:53 RX
b) 8:01 @ 85#, red
Last time was 8:35, 65#, blue.
A) 93, 103 f
B) 8:59 rx (pr)
B) 8:17 RX
A) 135 PR
B) 9:13 65#, orange band
B) 9:29 @ 85#
Love Fran but have to miss today…9:30 is open
B) 7:24 Scaled (75# & Red Band)
A) 215, could’ve gone heavier but saved energy for Ms. Fran
B) 4:25 rx
You are a beast.
Did you do “Air Fran”? Nice dude, way to kill it!
A) 145 Pr
B) DNF Rx
So I probably should have scaled but 95 didn’t seem that bad in warm-up. I got 21TH, 21PU, and 8TH in 10 minutes. At least the pull ups were easy.
B) DNF at 75# pull-ups were the issue, finally went to band after 29 unassisted pull-ups.
Next time, try 85#.
Was 4 pull-ups short of finishing
B) 9:38 rx
Fran (pr) by :22
B) DNF Fran is still on top 6 Thruster
9 Push Up short
One day Fran will be on the bottom
And no bands wow maybe I will send another one in awhile
There is one more correction pull ups
Not push ups
B) DNF at Rx; missed it by 7 pull ups
B) 9:55; 35 lbs, green band
A) 135, 145F
B) 8:34 75#, no band (last Fran DNF at 75# …needed 2 more pullups)
A) 155 (PR)
B) 5:40 Rx (2:50 PR)
wow what an improvement!
a) 235 pr b) 4:28 rx
Nice job Andy!! 235 thruster too.
B) 9.58 – 53#’s, red band
A) 165, 185(F)
B) 8:04 RX 7:01 last time
At work, NFT
9:00 Rx on the weight, red band.
B) 9:00, 45# thruster, blue band pullup
@ 22 weeks
note: I used a pretty thick band to scale my pullup. It was uncomfortable streching and contracting on my belly. Look for another scale or alternative exercise to assisted pullup.
A) 175 (PR by 50# – last time we did single thruster was in April)
B) 5:24 Rx – first time doing Fran so this is my baseline
Thanks Shaun for the push and good luck with your next endeavor.
Way to CRUSH Fran !! nice time.
thanks Frank. Happy to get it over with for a while!
B) DNF Got 21, 15 of both @ 95# and red+blue band for pull ups
A. 145 front squat..could have gone heavier but very tired
B. 5:54 85.2# front squats and box jumps 24 inches
A) 175 , tried 185 F
B) 9:27 RX struggled on pull ups and left shoulder issue.
b) 9:00 @75# red band
Looking for a 5:30 PM slot.
Abe take mine!
7:30 open, switching to 6:30
A) 155 (20# PR)
B) 5:57 Rx (0:20 PR)
B) DNF – 65# and blue band. Got through set of 15 thrusters + 10pu. Last time was 15# and green band so I’ll take it :)
B)75#/Green band. Needed 9 more pull ups.
MY MAN JEFF! sub three is awesome. you are an animal
that’s insane. nice work buddy.
B.) DNF Rx, needed 7 more thrusters, and 9 pull-ups. Thrusters killed me. That’s what get for slacking off….
Fran – 86#. 7:40. A little progress – 6# heavier, 30sec faster than last year.
DNF Rx. 9 pulls ups shy of finishing.
Need to work the forearms for better pulls ups.
WOD: 4:46 Rx
-felt great to do a few muscle ups today first time in months since my hand has been hurt
-great workout tonight! awesome atmosphere at 5:30
Nice one dude!
B) 6:29 RX
3:30 and no blue band PR
A) 185 PR
Had more in me for A but ran out of time. Switched to the blue band during 15 rep, should have manned up and finished Rx…..next time.
A) 83#, 93# fail
B) DNF 53#, red band, 21/21, 15/15, 4
A. 93# (pr)
B. DNF 53#, pull ups unassisted. Spent most of the time on the pull up bar. Got thru 21, 15 th, 5 pull-ups
First time for thrusters
A) 50# max
B) Finished just short of 10 min. 35# thruster. Green band pull ups
B) 5:30 rx
B) 9:36; using 75# and red/blue bands
B) 6:09 53# and skinny red
Good luck Shauno….We’ll miss you!
7:42 rx weight/green band pull-ups
Right shoulder still feels so week…
B) 7:11 53# w/skinny red
A) 133lbs (PR……hard to focus on this when you know Fran is coming up)
B) 4:46 Rx (PR)
B. 9:48, 63#
MOD: Push Press for thursters
B: 9:09 Push press and red and blue band for PUs
B: 4:05 (PR)
MOD WOD: A) Front Squat: 1 rep max 107# (ran out of time)
B) Front squats instead of thrusters and box jumps instead of pull-ups: 6:13
A) 95# (pr i think)
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