The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running and chinups.
0 people think this is awesome.
For everyone saying I program long workouts on Friday, these are the last 7 time domains: 20, 25, 10, 10, 5, 5, 15. Two weeks in a row is "sort of" a pattern ... I guess? :P
Hehe... On my way to the gym now. I'll leak it soon ;)
Daily Squat 1RM
95, 120, 140, 165, 176 (387)

Deadlift 5RM
100, 120, 140, 160, 170, 178 (392)

"Nicole"
AMRAP 20 minutes
400m run
Max chin-ups SUB Max ring rows
Score: 12, 12, 10, 10, 10, 10, 10, 10, 10, 1 = 95

Nice work noon crew!
wu

pause squats to 37

WOD "Nicole" AMRAP 20
400 m run
max rep ring rows
66 total.
Clean to 22 – much better than yesterday

WOD “Nicole” AMRAP20
400m Run
Max Ring Rows

11-10-8-8-8-8-7-8 = 68
PM: Warmup. Deadlift 156/344x2. Front Squat 85/187x1. Paused Front Squats 70/154x2x3. 10-9-8-7-6-5-4-3-2-1: Power Cleans (40/88) + Burpees in 7:53. Good Friday. :)
Maxout Day (BW: 107.5)
Mobility/stretch
Snatch
105x1 PR
CnJ
131x1 PR
Total
236 PR
Very nice PRs Olivier
CFWU x 1

Deadlifts to 85 x 5

"Nicole"
AMRAP in 20 minutes:
400 m run
Max chinups

Score: 60 chinups.

Still recovering from Nationals. Good to be back in doing steady work though.
Olivier rocked the singlet and mooseknuckle all night too!
PM
Deadlift x 5 to 120kg

"Nicole"
AMRAP 20 minutes
400m run
Max chin-ups
Score: 112
6pm

Power Clean x 3 to 22kg

"Nicole"
AMRAP in 20 minutes:
400m run
Subbed max ring rows

Score: 53