21-18-15-12-9-6-3 rep rounds of:
185 pound Front squat
GHD Sit-up

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12 Responses to “Friday

  • Karin
    14 years ago

    Seeing as how I cannot clean 135# (prescribed weight for women) there was no way for me to RX this one. Did 95# which as it turns out was plenty challenging for the 84 total reps of front squats.
    Time: 12:51
    Did regular situps. 🙂

  • okay so basically I started at 155 and I quickly learned that my legs are chicken-like so I had Lucas take the Mini Clamps(Which one day I will destroy them, they will unexpectedly disappear) and did 135, front squats go down as the worst workout for me, and the GHD’s were a Joy!!

  • Did 135# with regular sit ups. 12:35. The 6 a.m. er’s were kickin’ butt.

  • Moses
    14 years ago

    No even close to Rx on this s.o.b
    135# w/sit-ups. (and lots of grunting)

    My quads feel like they are going to roll up like window shades any second now.

  • I’m with Moses on the not Rx’ing this one. I would still be there if i tried it!

    155# with reg/sit-ups (poor Matt got stuck with the GHD’s)
    11:47 but with poor form….got to work on getting lower fo sho.

  • Stacy
    14 years ago

    75# and ab mat sit ups
    12:37 – Not rxd but VERY challenging! Great job Lola and Karin w/ the 95#.

  • Armando
    14 years ago

    Time 17:03 Rx’d
    Last 3 rnds of F/S unbroken…GHD all rnds unbroken! Great job by 9am class!

    C-ya tomorrow!!!

  • Randi
    14 years ago

    can i call dibs on the ghd machine for 5:30? 🙂

  • I was pleased with my WOD today. Time 13:00-ish, 75# and ab mat situps. Need to work on getting lower. Thanks to Liz and Melissa for pushing me 🙂 Great job, 4:30!!!

  • My goal was to get through that WOD with 125#. I did that with much encouragement from Liz! I don’t know what my time is, just happy with this accomplishment. Nice job 4:30 class!

  • Great Job 5 am class! Ended up with 55# & ab mat situps need to bump weight up a little next time…think I came in 11ish…too early to remember time! Looking forward to tomorrow!

  • My legs hurt so bad today from this damn workout! It’s going to take 4 or 5 days to get over this.