Shoot out

7
Sep

Shoot out

12-10-8-6-4-2 reps
Shoot-throughs
24-20-16-12-8-4 reps
Pistols (alternating)

Steph throws it overhead

61 Responses

  1. Over Head Squat 3x
    95-115-135-145-155

    12-10-8-6-4-2 reps
    Shoot-throughs
    24-20-16-12-8-4 reps
    Pistols (alternating)

    Time: 4:45 HOWEVER… the second round (10 and 20) was not on the board when we did the workout πŸ™ I’d like to try this one again.

  2. Joanna

    WU x2
    Push Press x10
    60 70 70

    WOD – some combination of Shoot throughs (done on Kettlebell handles cause we were short a set of paralettes) and pistols. Sorry we screwed up the numbers on the board πŸ™ and I thought I miscounted on top of that so did extra reps anyway. Aparently I was still sleeping this morning. Whatever I ended up doing took me 5:42.

    1. Ron

      2 tee times booked for Moncton Golf Club in Riverview, Saturday 1:44pm and 1:52pm, $39.00 tax and cart included, be ready for some fun twist during the round… hahahaha.

  3. Amanda

    WUx2

    Strength: Push Jerk
    3x 70-75-80-90-90(2)

    12-8-6-4-2 reps
    Shoot-throughs
    24-16-12-8-4 reps
    Pistols (alternating) (used grey bench – try small box next time)
    (missed the 10 & 20 rep rounds)

    T = 10:29

    That was a tough shoulder workout, even with the missing round!

  4. Maria

    WUx 2
    Strenght Shoulder Press
    3 x 45-55-65-70-70

    12-10-8-6-4-2 reps
    Shoot-throughs
    24-20-16-12-8-4 reps
    Pistols (alternating) (small box)

    time = 9:56

    I wanted to do the pistols without the box, one leg just wouldn’t cooperate.

  5. WUx2
    Strength: Over head squats x 5
    45,65,75,85,90×4

    WOD –
    12-8-6-4-2 reps
    Shoot-throughs
    24-16-12-8-4 reps
    Pistols (alternating) (used pink bench)

    Time – 8:10(missed the 10 & 20 rep rounds not on the board)

  6. WUx2
    Strength: Dead lifts x 3
    95,100,110,125

    WOD –
    12-8-6-4-2 reps
    Shoot-through (scale from the knees)
    24-16-12-8-4 reps
    Pistols (alternating) (used pink bench next time try gray bench)

    Time – 7:something did not mark my time(missed the 10 & 20 rep rounds not on the board)
    cash out – lacrosse ball on shoulders

  7. Shoulder Press – (x3)
    70-75-85-95-105

    WOD: “Pregnant Sonia” – (I call it this cuz I think she would be awesome at this one!! hehe)
    12-10-8-6-4-2 reps
    Shoot-throughs
    24-20-16-12-8-4 reps
    Pistols (alternating)

    Time: 8:4? (I forget — Kev?)

    Love Shoot-Thrus – And so happy to try Pistols in a workout for the first time! Great WOD Jeff! Great job 7:00am crew!

  8. Ron

    WU x 2

    Strength: Deadlifts
    1 x 144,160,190,225,245

    12-10-8-6-4-2
    Shoot throughs
    48-40-32-24-16-8
    Pistols to scale

    Note to self- Listen to instructions, this is the second time Kevin and I have had this conversation. Legs are a little tender to say the least.

  9. OHS – 3RM
    45-65-85-95-105-115 (PR for reps by 5#)
    Used Narrow Grip for all reps. Really happy with this today because it’s been over a year since I’ve done any significant OHS weight.

    WOD (Rx’d):
    12-10-8-6-4-2 — Shoot Throughs
    24-20-16-12-8-4 — Pistols

    Time —> 11:13

  10. Lora

    WU x 2
    Strength: Shoulder press (x1)
    65-75-85-95-100(f)-100(f)-100 PR!!! Yippeeeeee!
    Thanks for the coaching Kevin πŸ™‚

    WOD
    12-10-8-6-4-2 Shoot throughs (a little more than half as Rx’d but certainly not pretty)
    24-20-26-12-8-4 Pistols (alternating – used grey bench)

    Time = 10:24

    Great work 5:30 crew!

  11. Heather S.

    WUx2
    Strength: Over head squats x 3
    45-50-55-60-60 (Did the 60’s over with Kevin watching to check that I was low enough)

    WOD –
    12-10-8-6-4-2 reps
    Shoot-throughs (first 12 from plank position)
    24-20-16-12-8-4 reps
    Pistols (alternating) (used red bench)

    Time: 11:43

    800 m run

  12. Francis

    WUx2

    Strength: deadlift x 1
    135-185-205-225-245 (PR)

    12-10-8-6-4-2 reps
    Shoot-throughs
    24-20-16-12-8-4 reps
    Pistols (alternating) (used 20″ box)

    T = 11:43

  13. Marcel

    WUx2

    Strength: deadlift x 3

    225-235-245-275-315

    12-10-8-6-4-2 reps
    Shoot-throughs
    24-20-16-12-8-4 reps
    Pistols (alternating) (used bench)

    T = 11:30 I think…didn’t copy it down

    Pistols need some work for sure. Great job 6:30 crew!

  14. Gabriel

    WUx2
    Strength – Front Squat X1

    135-175-195-215-235 (PR)

    WOD
    12-10-8-6-4-2 reps
    Shoot-throughs
    24-20-16-12-8-4 reps
    Pistols (alternating) – Had a small box, never used it.

    Time –>13:00

    Fun one!

    Great job 6:30!

  15. Heather (Mum)

    WU X 2
    Strength (5’s) Good Mornings
    45-50-55-60-65

    WOD
    12-10-8-6-4-2 shoot throughs
    24-20-16-12–8-4 Pistols
    Time 15:39
    First full workout since the Hopper. Great to be back.

  16. Heidi

    WU x 2

    Push Jerks x 5 reps.
    60-65-75-85-95 (failed on my 4th)

    WOD
    Shoot Throughs: 12-8-6-6-4-2
    Pistols: 24-16-12-12-4-2 (Standing on the small box)
    Time: 13:47

    At least I think these were my number of reps. By the time I realized rounds 10 & 20 were missing from the board, I was already on 6 & 12, so I just did that round again. (I think, but it was all very confusing…don’t throw me curve balls when my brain is lacking oxygen)
    Pistols weren’t so bad, but the shoot throughs were really tough.

  17. Steph G

    wu x 2
    Cleans 1’s
    65-75-80-85-90-95 F

    WOD
    w big box for pistols
    on knees for the shoot throughs

    Time:10:25

    Disappointed I didn’t make the #95 on the cleans… I can so do it, just to much to think about when i start the movement. Could of gone way lower on the pistols (next time). This was brutal on the knees… I will have pants on next time πŸ™‚

  18. Sonia

    I love shoot throughs!!!! (although not sure how it would go with my big belly hehe) Sorry i missed this wod. Looked like a great one with skills that don’t show up often.

  19. Kevin

    Thrusters x3
    135-145-155-160-165-170 (PR)

    Tested out a new wod tonight.

    AMRAP in 2min
    10 Ring Pushups
    10 Burpees
    10 Box Jumps (20″)

    Rest 30 sec
    1 min Thrusters (95#)
    Rest 30 sec.

    Complete 3 cycles.

    Round 1 – 74 reps
    Round 2 – 58 reps
    Round 3 – 53 reps

    Total – 185

Leave a Reply