50 Toes to Bar
*6 OH Lunges (115/95#) when you come off the bar
50 OH Lunges (115/95#)
*6 Toes to Bar when the bar comes down from overhead
Up we go!
Create your own destiny
Categories: WOD's
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Great job this morning guys.
And good job Rachel on moving up to the 25# plate for your OH lunges! Looked good and strong!
WU x 2
Shoulder press x 5
65-70-75(x4)-70-75 (x3)
Wod – scaled version
4 rounds:
-25 situps/v-snaps (did halft v-snaps)
-6 OH lunges (45 plate)
PLUS
4 rounds:
-12 OH lunges (45 plate)
-10 situps/v-snaps (halft v-snaps)
Time: 14:22 I think ? I’ll check when I get home.
Wu x 2
Back squat x 5
135-155-175-195
50 T2B 10-8-8-8-9-7 & 6 OHL @ 75# in between for 30
50 OHL @ 75# 10-10-12-12-6 and 6T2B in between for 24
17:58 would of been slower if not for Lora pushing me.
You did great this morning Josh! Happy to help. HAHA
wu x 2
Practiced Squat Snatch – Thanks for the help and tips this morning Amanda. I’m getting the height/lift on the bar but a mental block to get under the heavier weight.
3 x 500m Row
I have that same mental block – having a crushing amount of weight overhead is scary!!
mobility
wu x 2
strength – Dead lifts x 5
185, 225, 275×4, 295×3
WOD : 20 min time cap
50 Toes to Bar
*6 OH Lunges (85#) when you come off the bar
50 OH Lunges (85#)
*6 Toes to Bar when the bar comes down from overhead
Time = 13:50
Heavy OHL’s Gilles! Nice work!
mobility
wu x 2 add KBS 35, 40 & figure 4
strength – Over head squats x 5
55, 60, 65, 70, 75 they felt really good
Wod – scaled version
4 rounds:
-25 v-snaps (did 2 rds v-snaps, 2 rds sit ups)
-6 OH lunges (25 plate)
4 rounds:
-12 OH lunges (25 plate)
-10 v-snaps
Time = 13;47
cash out – leg stretch
I always get nervous for WODs, but this one on paper intimidated me. Usually I am pumped nervous…but today I was about-to-walk-out-the-door-nervous.
Warmup
Press 45×5, 50×5, 55×5, 60×3, 55×5, 45×8
WOD @ 55lbs
Time – 13:20
Did not have the drive to move fast this morning. My thoughts were don’t fall on your head and don’t drop the bar on your head. Thanks Amanda for putting up with me this morning.
That’s a great time!
You did GREAT this morning Gillyon. Awesome time.
Mob
WU x 2
Wod
4 rounds:
-25 situps
-6 OH lunges – 45 plate
+
4 rounds:
-12 OH lunges (45 plate)
-10 situps/v-snaps
Time: 10:55
As a side note, I now understand why everyone used a mat when they did 140 situps this morning…
Oops… How’s your bum?
Mobility
WU x 2
Strength: Cleans X 5
65-70-75-80#
WOD scaled version
4 rounds:
-25 situps
-6 OH lunges (45# plate)
+
4 rounds:
-12 OH lunges (45# plate except for 13 that were done with 25#)
-10 situps
Time: 14:25
Best of luck to everyone participating in the Beatdown!!! You`ll do awesome and represent, i have no doubt!!! We`ll be there to cheer you all on!
No strength:
WOD with 55# OH lunges and T2B: 15:06
I almost didn’t go due to a rough morning but I am glad I did, I liked the wod.
Note for the future and for anyone else interested in a strategy: I paced my T2B too much, I should have pounded out a few and then rested (hang), repeat, rest, etc instead i was trying to make sure I could do a bunch consecutively so I did them one at a time very slowly and I think it burned out my grip faster than it should have. I was expecting my abs to burn out, not my grip – even though Lora mentioned this morning that it would! Doh!
Reps:
T2B: 15-10-6-6-7-5
OHL: 20-15-15
Awesome job Amanda!! Kudos to you for doing T2B. Next time you will know to crack ‘em off faster, so you won’t have to hang on to the bar as long. A little more weight on the bar for your OHL’s next time too.
WOD with 55# OH lunges and T2B
T2B: 25-9-8-6-5-5
OHL: 10-10-10-10-10
I think I should have gave more on the OHL’s, I wasn’t quite sure of myself
This was a mental game for sure. I like the challenge, not necessarily the workout lol
time 14:27
I think you did 7 to many T2B Maria.
Good job though!!
Great work, Maria! 25 T2B for your first set?? I have T2B envy!!
Mobility
WU x 2 (toes to bar instead of situps)
Squat Clean 5x
95-115-135… stopped due to bathroom emergency
WOD: Scaled version:
4 rounds:
25 situps
6 Over Head Lunges (75#)
then..
4 rounds:
12 Over Head Lunges (75#)
10 situps
Time: 11:39
I’ve been dealing with “golfer’s elbow” for the past year and just recently I can say it’s not bothering me much. So I didn’t want to risk ruining that with the toes 2 bar WOD today. The scaled version was still no walk in the park.
Good job 4:15!!!
I hear ya. Mine comes and goes and seems to get irritated when I go heavy on cleans. Smart for scaling
Mobility
WU x 2
Deadlift x 5
60-65-75-85-90
Wod – scaled version
4 rounds:
-25 situps
-6 OH lunges (10 plate)
PLUS
4 rounds:
-12 OH lunges (10 plate)
-10 situps
Time: 14:49
Row: 500 m
I honestly didn’t think I would finish this one on time after the first round happy with my score once again!
Good job everyone!
You did great, awesome job. Love the cashout with the rowing.
Mobility
WU x 2
Clean x 5
95-105-115-125-135(3)
WOD: scaled version
4 Rounds
- 25 V-snaps
- 6 OH lunges (75#)
4 Rounds
- 12 OH lunges (dropped to 65# after first round)
- 10 V-snaps
Time: 15:56
The v-snaps were painfully slow.
mobility
wu x 2
push press 5rm to 90#
wod with 25# plate (too lite, but 45# plate felt really awkward and 55# bar felt unstable…)
8:19
did 4 sets of OHL during T2B
OHL: 50 unbroken
Mobility
WU x 2 (T2B instead of situps)
No strength
WOD – scaled
4 rounds
25 v-snaps
6 Over Head Lunges (75#)
then…
4 rounds
12 Over Head Lunges (75#)
10 v-snaps
Time = 12:50
Did T2B in warmup, and really debated doing the WOD with T2B, but with a little elbow tendonitis and not the best shoulders, I opted for the scale. I got a better work out because of it. T2B would have burned out my shoulders long before my abs. V-snaps were the perfect scale.
Thanks for the race Evan! Great class Coach Ron.
Nice work. 75lbs oh lunges! Geez it is embarrassing posting after you lol.
Great finish at the end, I saw you had your eye on Evan. Love that competitive side of you.
great job on the wod, heavy lunges too!!
Did the scaled version at home using 12lbs for the oh lunges.
Time: 11:30
I missed seeing everyone. Looking forward to tomorrow.
Yea Yea Laura, you extra point for doing home WOD’s.
mob
2xWU
stretching, ankle mobility, lacrosse ball.. and a bit of rowing.
wod
50 T2B if you come off the bar 6 OH lunges
15-10-10-8-7
50 Lunges (@65) if you drop the bar 6 T2B
25-15-10
think time was 11:50? jeezus I’ve got to start marking it in my book instead of relying on memory! craft disease! lol..
finished off with 500m row at 134.8, going to try and row more regularly to get some form back and some cardio.
great job 6:45 even you Dave, you killed it! lol..
Great pace Jeff, you have that high gear at the end and it really works well.
Great score on the WOD. Caught a glimpse of you rowing after class and your form looked awesome! I need some pointers!
Oh, I saw you checking out his form all right. Just kidding, nice to see couples working out together. We do have a lot too.
Time on the board says 10:03
Mobility
WU x 2
Strength
Overhead Squat
45,65,75,85,95 x 5
WOD
20 min time cap
50 T2B
* 6 Overhead Lunges everytime you come off the bar
13-5-8-7-7-5-5 + 36 Overhead Lunges at (45#)
then
50 Overhead Lunges (45#)
* 6 T2B everytime weight goes down
20-15-15 + 12 T2B
so in Total i finished with 63 T2B and 86 Overhead Lunges
Time: 11:25 next time need to go a bit more on the weight of the overhead lunges.
this was fun i liked this one.
oups 62 T2B Total
Mob/Wux2
Strength Push Press 65-60-55-50-45
Wod – scaled version
4 rounds:
-25 situps
-6 OH lunges 10lbs
+
4 rounds:
-12 OH lunges 10 lbs
-10 situps
time: 11:14
MOB WUx2
Strength Overhead Squat x 5
45, 95, 115, 125, 135, 145
Wod @ 65lbs
Time = 13:47
I am in a lot of pain today lol. Totals for the WOD were 68 toes to bar and 86 overhead lunges.