Only 3 more Saturdays left!

11
Apr

Only 3 more Saturdays left!

21-15-9 reps
Bent Over Row (95/65#)
Overhead Squat (95/65#)

Poker night was a huge success

27 Responses

  1. Kevin

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  2. WUx2
    Strength: overhead squats
    45-50-55-60-70×2

    WOD:
    21-15-9
    Bent over row (45#)
    OHS (45#)

    T = 10:04
    Tough workout after doing overhead squats for strength

  3. WUx2
    Strength: front squats x 3
    115,135,155,165,175

    WOD:
    21-15-9
    Bent over row (95#)
    OHS (45#)

    Time = 4:41

    cashout – 4 min lacrosse bell in shoulders

  4. Elba

    WU X 2

    Strength
    Push Jerks 5’s
    45,55,65,75,85

    WOD
    21-15-9
    Bent Over Row
    OHS 35
    Time= 5:27

    Cashout: 4 min lacrosse bell in shoulders

  5. Steph G

    Wu x2
    Strength Cleans
    55-60-65-75-85

    WOD
    21-15-9
    Bent over Row
    OHS #55
    Time= 8:55

    Had a very hard time keeping the bar Overhead. This instability is unusual for me, must be due to a high level of stress related to my finals. Managed to complete the WOD w lots of break in between the OHS.

  6. Patrick

    Squat Clean 5x
    135-135-150-150

    WOD: 21-15-9 reps
    Bent Over Row (95#)
    Overhead Squat (95#)

    Time: 8:27

    I was hoping for a much faster time but I was a little nervous about a new movement I’ve never done before. Wasn’t too hard, but with bad form it has potential to be disastrous. So I concentrated on form instead of speed. OHS were unusually weak though. If this WOD comes up again I’ll aim for sub 6:00

  7. Gabriel

    WUX2

    Strength – Push Jerk X1
    95-115-135-(stopped due to overhung muscles from WOD 11.3, ouch!!)

    WOD: 21-15-9 reps
    Bent Over Row (70#)
    Overhead Squat (70#)

    Time: 6:48

    Great to job 4:15 crew!

  8. Tracey

    Warm Up x2

    Back Squat x5
    85-105-115-125-130

    21-15-9
    Bent Over Row (55#)
    OHS (55#)

    Time: 9:15
    Thanks for the encouragement- I really needed it today!

  9. Mireille

    WU x 2 (blue, knees)

    60 Burpees (all done!)

    Strength: Deadlift
    85×5, 95×5, 105×5, 115×5, 125×5

    WOD: 21-15-9
    Bent over row @ 55
    Front squat @ 55
    Time: 6:20

    Cashout: 4 min working shoulders on lacrosse ball

  10. Tracy S.

    WU X2
    Strength: PUSH PRESS
    55×5 – 65×1 – 75×1 – 80×1 – 85×1 (PR!)

    WOD: 21-15-9
    ~ Bent over rows @ 50#
    ~ Overhead squat @ 50#
    TIME —> 8:30

    Pretty unsteady at the end, but got through it!

  11. Marcel

    CFWUx2

    Strength x 1 Deadlift

    210-245-280-315-350 PR 🙂

    WOD:

    21-15-9

    Bent over row
    OHS 95 lbs * used 65 lbs

    Time: 6:03

    Very pleased with how the OHS felt. Great job Liam, way to push through!

  12. Heidi

    WU x 2

    Front Squats x 5
    80-90-95-105-115

    WOD: 21-15-9
    Bent Over Row 45#
    OHS 45#
    Time 6:24

    OHS weren’t so bad, the but the bent over rows were tough for me.

    And whats with that BIG PILE of poker chips in front of Tracy’s empty seat…I guess we know who the big winner was as the girls table. Talk about beginner luck between Tracy & “Betty”. Say it with me girls….AAAALLLLL IN 🙂

    1. Tracey

      Fun time! Mark thanks for sitting at the “girlie” table and trying to teach us how to play. I think we were actually getting the poker lingo down- right??? Although I think Blondie and Betty have much more experience than they were letting on.

  13. Marc H.

    mobility+burpees+ring pullups+KBS+OHS+weighted pullups+situps
    practice some OHS
    65×3
    95×3
    95×3
    WOD with 80#
    time 6:07

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