“Jo”

10
Feb

“Jo”

3 rounds of:
7 Pullups
13 Deadlifts (135/95#)
23 Lunges

Kevin working on his OHS

30 Responses

  1. Ed

    Todays warm up was 2 rounds of
    5 HSPU
    10 OHS
    10 Deads 65 lbs
    10 good mornings

    Strength
    shoulder press 3-3-3-3-3

    3 rounds of:
    7 Pullups
    13 Deadlifts (135/95#)
    23 Lunges

    3:16

    Pat was a speed demon! thanks for being my rabbit buddy
    95-135-140-145-155(f) didnt realize I jumped an extra 10 pounds I wanted 150.. brain fart lol

    W0D

  2. Jamie

    CFWU x 2

    Strength – Push Press
    3-3-3-3-3
    85-95-105-115-125

    WOD – 3 Rounds of
    7 Pullups
    13 Deadlifts 135lbs
    23 Lunges

    Time: 4:23

    Cash Out – 1 min L-Sit Holly, that was harder than the workout!

  3. Push Jerk 5-5-5-5-5
    65-85-95-115-125

    3 rounds of:
    7 Pullups
    13 Deadlifts (135/95#)
    23 Lunges

    Time: 3:16 (a quarter second behind Ed) LOL

    Cashout: 1 minutes L-Sit –>4 sets

  4. Heidi

    Warm up X 2
    Strength – Push Press X 3 Reps.
    45-50-55-60-65

    WOD: 3 Rounds of
    7 Pull Ups
    13 Dead Lifts 95#
    23 Walking Lunges
    Time: 4:10
    I really liked this work out. Quick, but intense!
    L-Sits: 3 Rounds

  5. Melanie

    Warm up x2
    Strength – Shoulder Press x1
    45-55-60-65 PR (3 failed attempts, and 1 success!)

    WOD: 3 rounds of
    7 pull ups
    13 Dead lifts 95lbs
    23 Walking lunges
    Time: 5:47

    1 min L-Sit – 5 Rounds.

  6. Kevin Mc

    WU x2
    Strength – Back Squats x5
    95-105-115-125(f)- 125(bad)-125(barefoot) much better and did 7
    i’m always to low or not low enough

    WOD 3 rounds JO
    7 pullups
    13 deadlifts
    23 lunges

    5:27 felt like a new born calf trying to walk after it was done
    cashout “L” sit 1minute 2 rounds

    I also noticed something… whats worse than finding out you only have ONE naval orange left in the fridge….?…getting pumped to eat it.. rip it open and finding out there was about an inch of peeling on it and its the size of a plumb.. 🙁

  7. Liam

    Wu x 2
    Strength = Push Press x 5
    5-5-5-5-5
    75-80-85-95-105
    WOD = 3 Rounds of
    7 Pull Ups (yellow band still)
    13 Dead Lifts 135#
    23 Walking Lunges
    Time: 5:16
    I really hate walking lunges!
    L-Sits: 2 Rounds – 44 seconds first rd. 15 sec proper L-Sit (both legs out) 10 sec knees in, 10 sec single left leg out, 9 sec single right leg out. Second rd 10 secs knees in, 6 sec proper L-Sit both legs out.
    NEXT time I want to do them on the rings.
    GREAT WORK 6:30 crew!

    1. Liam

      P.S. Scotch does work for the pain! I’m mentally thanking some really old school thirsty Scotsman for this delicious and medicinal amber nectar!

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