AMRAP in 10 min
15 sec L-sit
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Strict T2B
*Side planks on forearms
It might not look like it, but Patrick is loving it at CrossFit Moncton
68 thoughts on “Friday’s QOD”
Gabriel
QOD: No. CrossFit has ruined me for other sports! π
Jason Gagnon
QOD: yes and lately that’s why i am hurt all the time LOL
Lora
Oh, don’t keep us in suspense. What other sport(s) do you play?
Amanda
I know he plays hockey, I don’t know what else!
Kevin Mack
About the only sport I play now is tennis. Golf on occasion when I don’t have enough frustration in my life.
Maria
WOD Rx
3 rounds + 7 T2B
Really wanted 4 rounds, T2B much slower than I thought!
QOD: No, but I think I’d like to mix things up. Just don’t know how I could manage 2 sports :).
Lora
Nice work doing this one Rx Maria. Strict T2B are tough!!
Jackie Cantin
Great photo Patrick! I love your steely look of determination.
Lora
I agree! Awesome pic! Very determined indeed.
Ginette
Mobility
WU x 2 plus 800 meter run(thanks for sharing your motivation Jackie)
Wod: AMRAP in 10 minutes
15 sec L sit
30 sec side plank (r)
30 sec side plank (l)
10 t2b scaled to V snaps (they were not pretty)
3 full rounds plus 1 L sit
Have a great weekend everyone….
Ginette
Great pic Patrick…….so serious!!!!
Kelly B
Mobility
WUx2
No strength, 800m run & Foam Rolling
WOD:
AMRAP in 10 min
15 sec L-sit (L-sit for first round, bent knees for remainder)
30 sec side plank (R)
30 sec side plank (L)
10 strict T2B (scaled to toes to poll)
4 rounds + 20 secs into side plank (R)
QOD: No
Great class Amanda π
Amanda
Great picture Patrick! Nice to have you with us!
QOD: Yes, I play ladies softball on Wednesdays, I’ve been playing on that team/league since I moved here in 2000. Up until last year I had also been playing co-ed but I dropped that team this year as it was interfering with coaching and time with my nephew.
Lora
Love softball. But my nails? Not so much….
Francis Lavoie
Mobility
WU x 2
Strength: Push Press
65/75/85/95/100
WOD: Amrap 10 min
15 sec L sit (Bent knees)
30 sec right side plank
30 sec left side plank
10 strict T2B (First round T2B others T2P)
3 rounds & 6 T2P
QOD: Mountain bike during the summer, hunt in the fall, snowboard during the winter.
Chantal L.
WU X 2
Squat Cleans x 3
85-95-105-115 (failed at squatting) This squatting thing is getting to my head… grr!
WOD AMRAP 10 mins:
15 sec. Hollow hold
30 sec Right plank
30 sec Left planf
10 Toes to Post
3 rounds + 4 T2P
QOD: I currently don’t. I wish I did I just don’t know what sport I would like, although I played soccer, volley ball and hockey back in middle and high school and I enjoyed it.
Steph L
Mobility
WUx 2
Foam Rolling
WOD: Rx’d
AMRAP 10 min
15 sec L-sit
30 sec right side plank
30 sec left side plank
10 T2B
Total : 3 Rounds + 5 T2B
QOD: Yes Rhythmic Gymnastics train for fun / mostly coach the kids and try things with them!
Lora
Great work on the WOD Steph.
Valerie Arseneau
QOD: yes, ser! Ultimate frisbee!! Going to nationals on Wednesday in Vancouver!! Stoked and scared!
WOD
AMRAP 10 mins
15 sec L sit
30 sec side plank right
30 sec side plank left
10 v snaps
3 rds + 8 v snaps
Wow those L sits were though!! First round, ok all others were in set of 5 sec. All planks were unbroken though!
Forgot my strength.
5x front squat
65-75-85-95-100 (x4)
PR on weight!
Ginette
All the best Val, you will do well!!!
Jackie Cantin
Wow! What a great opportunity Val. You will be a superstar, I am confident of that. Best wishes for an amazing tournament and lots of wins.
Kelly B
Kick some butt Val, you will be awesome!
Lora
Good luck at Nationals! You are going to kick butt! Can’t wait to hear all about it π
Crystal
MOB WU X 2
Foam Roll and tried the L sit…epic fail! My list is growing on things I need to work on.
WOD AMRAP 10mins
15 sec Hollow Hold
30 sec Right side plank
30 sec Left side plank
10 Toes to Post
3 rounds + 20 sec left side plank
QOD: Sadly no, other than to occasional golf and bike riding. I will be starting a volleyball league in the fall which I’m super excited about! π
Thanks for the tips Marie No and the awesome class Coach Amanda! Love my Friday 6am wod’s.
Maria
There will always be things to work on, which keeps things exciting and I love having goals. Nice to see you at the show!
Lora
QOD: Jeff introduced me to triathlon a couple of years ago, but recurring Achilles injuries have me sidelined from any amount of running. I have continued to cycle, however, and enjoy that very much. Much of the summer thus far has seen Jeff and I get in 60-100k per week on the bikes.
Heather S
Mob
WU x 2
Foam roll Friday (always amazed how much time this takes)
Wod: AMRAP 10 mins
15 sec L-sit (as tuck)
30 sec side plank R
30 sec side plank L
10 T2B (as T2 post)
Need to start working on L-sits. Thought I would be able to do the one leg version but wasn’t happening this morning. Same with T2B – haven’t done them strict before and with torn and tired hands, wasn’t on the program for today. Turns out that “Nutts” is a wod that keeps on giving long after you’ve caught your breath!
Nice to be in the 7 a.m. this morning. Great coaching as usual MarieNo
Heather S
Oops…
Total: 5 rounds even
Lora
Great job Heather! My torn up hand would have kept me from the T2B too. With those strong abs of yours, I bet with a bit more practice on L-sits, you will be doing the 2-legged version in no time π
Tracy
M + WU x2
Strength – clean (last time failed on 80)
55-60-65-70-75
Thanks MarieNo for the help on my cleans…grrrr….eventually it”ll come!
Shane Hayes
Another great Amanda show as always!
Mobility
Wu x 2 one set of weighted Pullups (50#) amazing how fast u can lose strength havenβt done these in a while seemed really hard this morning.
Strength shoulder press
65/ 85/ 95/ 105 x 10 /115 x 6 trying to stay very strict and not arch my back. Thanks Amanda
Wod: amrap 10 mins
15 sec l sit
30 sec right side plank
30 sec left side plank
10 strict T2B
Rx : 4 rounds 20 sec right side plank.
Nice race Marie, couldnβt catch u I fell off a bit on the l sits. They became quite hardβ¦
Great work 6 amerβs, and great class Amanda!
Lora
Well done Shane! Is there ANYTHING you can’t do?? π
QOD: Only sport I played while doing Crossfit is indoor soccer. Always fun!
Jackie Cantin
MOB
WUx2
800m run with Kelly and Ginette
No strength-Foam roll
WOD: AMRAP in 10 min
15 sec L-Sit (scaled to knees up on the paraletts)
30 sec planks (L)
30 sec planks (R)
10 strict T2B (scaled to toes to post)
3 rounds and 4 toes to post. Miscounted time on first plank but made the time up.
Have a great weekend everyone. Thanks for the class Amanda!
Jackie Cantin
QOD- I don’t do any organized sports but in the summer I canoe and hike. I also run on a regular basis at least twice a week. If there was one sport I would like to try, it would be hockey. It’s on my bucket list. I have to learn to skate backwards first. LOL.
Tom
QOD: I play a lot of volleyball and basketball in the winter months. I’ve tried running lately but my knees aren’t what they used to be.
Julie J
Mob
WU x 2
Foam Roll Friday
WOD – AMRAP 10 mins
15 sec hollow hold
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Toes to Post
Rounds = 3 even
Evan
Mob
WUx 2
Strength- Front Squats x 5
105-120-135-145
Was a little frustrated with the front squats today, it’s brutal to realize how much I’ve lost having been away since the start of summer. Big ego check.
Wod
Amrap 10 mins
15 sec tuck sit
30 sec side plank (R)
30 sec side plank (L)
10 strict T2B
2rounds 6TB
Lost a lot of time on the toes to bar, doing them strict changes everything.
Amanda
Yay you’re back!
Lora
Welcome back Evan! We missed you π
Melissa H
Mobility
WU x 1
49 birthday Burpees (Happy birthday Ron!)
Foam rolling
WOD:
15 sec L sit (tuck)
30 sec side plank R
30 sec side plank L
10 T2B (T2P)
4 rounds + 3 sec side plank R
Lora
Great job Melissa. Nice score
John Gunn
Mobility
WUx2
Strength – Cleans x5
65 – 75 – 85 – 95 – 105
(I hit all 5 @ 105, but they didn’t feel as solid as they should be, I think I’m going to come back to this weight again next time to try to nail them)
WOD:
15 sec L-sit (scaled hollow hold)
30 sec side plank R
30 sec side plank L
10 T2B (scaled V-snaps)
3 rounds + 6 sec hollow hold
Cashout – Suntan Stretch
QOD – I don’t do any sports outside of Crossfit, though I’ve been working on my running…
Shawn Johnson
Mob
WUx 2
Strength- Front Squats x 5
105-125-145-155-165
Wod
Amrap 10 mins
15 sec L sit (Rings)
30 sec side plank (R)
30 sec side plank (L)
10 strict T2B
3 Rnds + 5 sec L sit
T2B messy without the kip
Ron
Thank you 8:30am class for ALL the burpees. I turned 49 today and Crossfit Moncton is the reason I feel great everyday.
Rob Brock
Happy Birthday Ron. You look great too! I thought you were younger than me!! Where is your grey hair?? lol
Mob
Wux2
Push press
100,110,115,125,130pr
Wod:amrap 10 min
15 sec Lsit with knees tucked
30 sec plank right + left
10 strict t2b
2 rounds+7 t2b
Craig H
QOD: I play men’s rugby outside of crossfit. My wife and I also show Morgan horses during the summer.
Kimmy
Mobility
WU x1
49 b-day burpees
Foam Roll Friday- it was tough deciding where to start…
WOD
15 sec Hollow Hold
30 sec side plank right (mod)
30 sec side plank left (mod)
10 T2Post
4 rounds + 30 sec plank left
QOD: This past year consisted of fall/winter: basketball and flag football, spring/summer: tackle football and a little but of rugby π This upcoming year I have vowed to give up the contact sports and join a softball league!
Lora
What? But “connect the bruises” was such a fun game… π lol
Nicole
Kim you can’t give up basketball, our team needs you!!
QOD: I play basketball in the winter, run and swim in the summer.
Bonne fΓͺte Ron!
Kimmy
Oh I am not giving up basketball! Just the full contact sports. Just cause I foul out most games doesn’t make it a true contact sport π
Gabriel
WUx2
Foam Rolling + lacrosse Ball on shoulders and Triceps
WOD as Rx’s
4 rounds + 15 sec L-sits+30 sec plank Right + 1sec plank Left
Great job 5:45!
Have a great weekend fella CrossFitters!
Lora
Nice work on the WOD Gabe. I knew you would do well with this one. π
Amanda
wow Gabe nice work!!
Maddy
Mob
WU x 2
Strength – Back squat… aka taking advantage of a good knee day π
5 x 15-25-35-45-55
WOD – AMRAP 10 mins
15 sec tuck sit
30 sec side plank – right
30 sec side plank – left
10 v-snaps
3 rounds + 1 v-snap
QOD : I haven’t been playing any organized sports on a regular basis since I started at CFM. I find that my 3 ish evenings a week at the gym is usually enough for me. My ‘sports’ are usually activities on weekends like kayaking, hiking… but I haven’t done as much as I wanted to so far this summer.
Lora
YAY for good knee days π
Nice work on the WOD too.
Jackie H
Mob
Wux1
Foam roll/chatted with all 5 of us.. Where was the 5:45 crew today???? It was creepy quite!
AMRAP in 10 min
15 sec L-sit
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Strict T2B
4 rounds.
I messed up on my first round, for some reason only did 15 sec for each plank so I didn’t count that round!
Great class! Thanks Corinna!
Lora
Well done Miss Jackie π
CAM
Mobility
WU X 2
Strength: Overhead Squat
65, 75, 85, 95, 100
AMARP in 10 Min.
15 sec L-sit
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Strict T2B
4 rounds and 10 sec into (R) Plank.
Not sure if it was a function of my lack of mobility or core but those L-sits were very difficult.
After the past 2 weeks, I was very grateful for this WOD :D. Thanks Corinna.
Oh, QOD: Usually play Tennis in the summer, and Soccer in the winter.
Lora
Great score on the WOD Cam. Your progress in this sport has been great. π
QOD: No. CrossFit has ruined me for other sports! π
QOD: yes and lately that’s why i am hurt all the time LOL
Oh, don’t keep us in suspense. What other sport(s) do you play?
I know he plays hockey, I don’t know what else!
About the only sport I play now is tennis. Golf on occasion when I don’t have enough frustration in my life.
WOD Rx
3 rounds + 7 T2B
Really wanted 4 rounds, T2B much slower than I thought!
QOD: No, but I think I’d like to mix things up. Just don’t know how I could manage 2 sports :).
Nice work doing this one Rx Maria. Strict T2B are tough!!
Great photo Patrick! I love your steely look of determination.
I agree! Awesome pic! Very determined indeed.
Mobility
WU x 2 plus 800 meter run(thanks for sharing your motivation Jackie)
Wod: AMRAP in 10 minutes
15 sec L sit
30 sec side plank (r)
30 sec side plank (l)
10 t2b scaled to V snaps (they were not pretty)
3 full rounds plus 1 L sit
Have a great weekend everyone….
Great pic Patrick…….so serious!!!!
Mobility
WUx2
No strength, 800m run & Foam Rolling
WOD:
AMRAP in 10 min
15 sec L-sit (L-sit for first round, bent knees for remainder)
30 sec side plank (R)
30 sec side plank (L)
10 strict T2B (scaled to toes to poll)
4 rounds + 20 secs into side plank (R)
QOD: No
Great class Amanda π
Great picture Patrick! Nice to have you with us!
QOD: Yes, I play ladies softball on Wednesdays, I’ve been playing on that team/league since I moved here in 2000. Up until last year I had also been playing co-ed but I dropped that team this year as it was interfering with coaching and time with my nephew.
Love softball. But my nails? Not so much….
Mobility
WU x 2
Strength: Push Press
65/75/85/95/100
WOD: Amrap 10 min
15 sec L sit (Bent knees)
30 sec right side plank
30 sec left side plank
10 strict T2B (First round T2B others T2P)
3 rounds & 6 T2P
QOD: Mountain bike during the summer, hunt in the fall, snowboard during the winter.
WU X 2
Squat Cleans x 3
85-95-105-115 (failed at squatting) This squatting thing is getting to my head… grr!
WOD AMRAP 10 mins:
15 sec. Hollow hold
30 sec Right plank
30 sec Left planf
10 Toes to Post
3 rounds + 4 T2P
QOD: I currently don’t. I wish I did I just don’t know what sport I would like, although I played soccer, volley ball and hockey back in middle and high school and I enjoyed it.
Mobility
WUx 2
Foam Rolling
WOD: Rx’d
AMRAP 10 min
15 sec L-sit
30 sec right side plank
30 sec left side plank
10 T2B
Total : 3 Rounds + 5 T2B
QOD: Yes Rhythmic Gymnastics train for fun / mostly coach the kids and try things with them!
Great work on the WOD Steph.
QOD: yes, ser! Ultimate frisbee!! Going to nationals on Wednesday in Vancouver!! Stoked and scared!
WOD
AMRAP 10 mins
15 sec L sit
30 sec side plank right
30 sec side plank left
10 v snaps
3 rds + 8 v snaps
Wow those L sits were though!! First round, ok all others were in set of 5 sec. All planks were unbroken though!
Nice pic Pat lol
Forgot my strength.
5x front squat
65-75-85-95-100 (x4)
PR on weight!
All the best Val, you will do well!!!
Wow! What a great opportunity Val. You will be a superstar, I am confident of that. Best wishes for an amazing tournament and lots of wins.
Kick some butt Val, you will be awesome!
Good luck at Nationals! You are going to kick butt! Can’t wait to hear all about it π
MOB WU X 2
Foam Roll and tried the L sit…epic fail! My list is growing on things I need to work on.
WOD AMRAP 10mins
15 sec Hollow Hold
30 sec Right side plank
30 sec Left side plank
10 Toes to Post
3 rounds + 20 sec left side plank
QOD: Sadly no, other than to occasional golf and bike riding. I will be starting a volleyball league in the fall which I’m super excited about! π
Thanks for the tips Marie No and the awesome class Coach Amanda! Love my Friday 6am wod’s.
There will always be things to work on, which keeps things exciting and I love having goals. Nice to see you at the show!
QOD: Jeff introduced me to triathlon a couple of years ago, but recurring Achilles injuries have me sidelined from any amount of running. I have continued to cycle, however, and enjoy that very much. Much of the summer thus far has seen Jeff and I get in 60-100k per week on the bikes.
Mob
WU x 2
Foam roll Friday (always amazed how much time this takes)
Wod: AMRAP 10 mins
15 sec L-sit (as tuck)
30 sec side plank R
30 sec side plank L
10 T2B (as T2 post)
Need to start working on L-sits. Thought I would be able to do the one leg version but wasn’t happening this morning. Same with T2B – haven’t done them strict before and with torn and tired hands, wasn’t on the program for today. Turns out that “Nutts” is a wod that keeps on giving long after you’ve caught your breath!
Nice to be in the 7 a.m. this morning. Great coaching as usual MarieNo
Oops…
Total: 5 rounds even
Great job Heather! My torn up hand would have kept me from the T2B too. With those strong abs of yours, I bet with a bit more practice on L-sits, you will be doing the 2-legged version in no time π
M + WU x2
Strength – clean (last time failed on 80)
55-60-65-70-75
WOD
15 sec L-sit (hollow hold)
30 sec side plamk (R)
30 sec side plank (L)
10 strict T2B (at post)
Total : 3 + hollow hold + right plank
Thanks MarieNo for the help on my cleans…grrrr….eventually it”ll come!
Another great Amanda show as always!
Mobility
Wu x 2 one set of weighted Pullups (50#) amazing how fast u can lose strength havenβt done these in a while seemed really hard this morning.
Strength shoulder press
65/ 85/ 95/ 105 x 10 /115 x 6 trying to stay very strict and not arch my back. Thanks Amanda
Wod: amrap 10 mins
15 sec l sit
30 sec right side plank
30 sec left side plank
10 strict T2B
Rx : 4 rounds 20 sec right side plank.
Nice race Marie, couldnβt catch u I fell off a bit on the l sits. They became quite hardβ¦
Great work 6 amerβs, and great class Amanda!
Well done Shane! Is there ANYTHING you can’t do?? π
Happy Birthday to Coach Ron. Loved the burpees!!!
Happy Birthday Coach Ron!!! π
QOD: Only sport I played while doing Crossfit is indoor soccer. Always fun!
MOB
WUx2
800m run with Kelly and Ginette
No strength-Foam roll
WOD: AMRAP in 10 min
15 sec L-Sit (scaled to knees up on the paraletts)
30 sec planks (L)
30 sec planks (R)
10 strict T2B (scaled to toes to post)
3 rounds and 4 toes to post. Miscounted time on first plank but made the time up.
Have a great weekend everyone. Thanks for the class Amanda!
QOD- I don’t do any organized sports but in the summer I canoe and hike. I also run on a regular basis at least twice a week. If there was one sport I would like to try, it would be hockey. It’s on my bucket list. I have to learn to skate backwards first. LOL.
QOD: I play a lot of volleyball and basketball in the winter months. I’ve tried running lately but my knees aren’t what they used to be.
Mob
WU x 2
Foam Roll Friday
WOD – AMRAP 10 mins
15 sec hollow hold
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Toes to Post
Rounds = 3 even
Mob
WUx 2
Strength- Front Squats x 5
105-120-135-145
Was a little frustrated with the front squats today, it’s brutal to realize how much I’ve lost having been away since the start of summer. Big ego check.
Wod
Amrap 10 mins
15 sec tuck sit
30 sec side plank (R)
30 sec side plank (L)
10 strict T2B
2rounds 6TB
Lost a lot of time on the toes to bar, doing them strict changes everything.
Yay you’re back!
Welcome back Evan! We missed you π
Mobility
WU x 1
49 birthday Burpees (Happy birthday Ron!)
Foam rolling
WOD:
15 sec L sit (tuck)
30 sec side plank R
30 sec side plank L
10 T2B (T2P)
4 rounds + 3 sec side plank R
Great job Melissa. Nice score
Mobility
WUx2
Strength – Cleans x5
65 – 75 – 85 – 95 – 105
(I hit all 5 @ 105, but they didn’t feel as solid as they should be, I think I’m going to come back to this weight again next time to try to nail them)
WOD:
15 sec L-sit (scaled hollow hold)
30 sec side plank R
30 sec side plank L
10 T2B (scaled V-snaps)
3 rounds + 6 sec hollow hold
Cashout – Suntan Stretch
QOD – I don’t do any sports outside of Crossfit, though I’ve been working on my running…
Mob
WUx 2
Strength- Front Squats x 5
105-125-145-155-165
Wod
Amrap 10 mins
15 sec L sit (Rings)
30 sec side plank (R)
30 sec side plank (L)
10 strict T2B
3 Rnds + 5 sec L sit
T2B messy without the kip
Thank you 8:30am class for ALL the burpees. I turned 49 today and Crossfit Moncton is the reason I feel great everyday.
Happy Birthday Ron. You look great too! I thought you were younger than me!! Where is your grey hair?? lol
Awww, I missed your birthday Burpees!
Mob
Wux2
Push press
100,110,115,125,130pr
Wod:amrap 10 min
15 sec Lsit with knees tucked
30 sec plank right + left
10 strict t2b
2 rounds+7 t2b
QOD: I play men’s rugby outside of crossfit. My wife and I also show Morgan horses during the summer.
Mobility
WU x1
49 b-day burpees
Foam Roll Friday- it was tough deciding where to start…
WOD
15 sec Hollow Hold
30 sec side plank right (mod)
30 sec side plank left (mod)
10 T2Post
4 rounds + 30 sec plank left
QOD: This past year consisted of fall/winter: basketball and flag football, spring/summer: tackle football and a little but of rugby π This upcoming year I have vowed to give up the contact sports and join a softball league!
What? But “connect the bruises” was such a fun game… π lol
Kim you can’t give up basketball, our team needs you!!
QOD: I play basketball in the winter, run and swim in the summer.
Bonne fΓͺte Ron!
Oh I am not giving up basketball! Just the full contact sports. Just cause I foul out most games doesn’t make it a true contact sport π
WUx2
Foam Rolling + lacrosse Ball on shoulders and Triceps
WOD as Rx’s
4 rounds + 15 sec L-sits+30 sec plank Right + 1sec plank Left
Great job 5:45!
Have a great weekend fella CrossFitters!
Nice work on the WOD Gabe. I knew you would do well with this one. π
wow Gabe nice work!!
Mob
WU x 2
Strength – Back squat… aka taking advantage of a good knee day π
5 x 15-25-35-45-55
WOD – AMRAP 10 mins
15 sec tuck sit
30 sec side plank – right
30 sec side plank – left
10 v-snaps
3 rounds + 1 v-snap
QOD : I haven’t been playing any organized sports on a regular basis since I started at CFM. I find that my 3 ish evenings a week at the gym is usually enough for me. My ‘sports’ are usually activities on weekends like kayaking, hiking… but I haven’t done as much as I wanted to so far this summer.
YAY for good knee days π
Nice work on the WOD too.
Mob
Wux1
Foam roll/chatted with all 5 of us.. Where was the 5:45 crew today???? It was creepy quite!
AMRAP in 10 min
15 sec L-sit
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Strict T2B
4 rounds.
I messed up on my first round, for some reason only did 15 sec for each plank so I didn’t count that round!
Great class! Thanks Corinna!
Well done Miss Jackie π
Mobility
WU X 2
Strength: Overhead Squat
65, 75, 85, 95, 100
AMARP in 10 Min.
15 sec L-sit
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Strict T2B
4 rounds and 10 sec into (R) Plank.
Not sure if it was a function of my lack of mobility or core but those L-sits were very difficult.
After the past 2 weeks, I was very grateful for this WOD :D. Thanks Corinna.
Oh, QOD: Usually play Tennis in the summer, and Soccer in the winter.
Great score on the WOD Cam. Your progress in this sport has been great. π
Mobility
Wux1
Floor Press x5
95-115-125-135-145-155-165-175-180-185
WOD
4 Rounds and 6 secs into Left Plank
Nice work on the Lance. Big weight on those floor presses too π
MOB
WUx2
Foam Roll Friday!!!
WOD:
AMRAP in 10 Min.
15 sec L-sit
30 sec Side Plank (R)
30 sec Side Plank (L)
10 Strict T2B
3 rounds and 10 sec into (L) Plank.
Great work 3:15 crew!
Have a great weekend Ya’ll!