Ryan

14
Aug

Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

Compare to April 4/11

Matt from the Moncton Miracles getting in a great morning workout

99 Responses

  1. Andy

    Mobility

    WU x 2

    Strength: Cleans
    5x 95-11-5135-155-115-115

    WOD – Five rounds for time of:
    21 pull-ups
    21 dips
    21 burpees
    time: 26:50

  2. Rachel

    Mobility
    wu x 2
    strength – Shoulder Press x 3
    45, 55, 65×2, 65×1, 65×2

    WOD : Ryan
    5 rounds
    scale 1 – 21 Pull ups (large band)
    21 Dips
    21 Burpees (unbroken)
    Time = 23:40
    cash out – back stretch

  3. Rachel

    mobility
    wu x 2
    strength – Dead lifts x 5
    225, 245, 275, 295×1

    WOD : Ryan
    scale 1 – 21 Pull ups
    21 Dips
    21 Burpees
    Time = 26:17

  4. Chantal L.

    Wu x 2
    Strength – Back Squat x 1
    160-180-190-210 (PR)- 230 (PR)

    WOD Ryan

    Scale 2 – AMRAP 21 mins
    -21 pullups
    -21 dips
    -21 burpees

    3 rounds + 8 pullups. RIP Shoulders!

      1. Chantal L.

        Actually, I didn’t do my 1 reps max in about 6 months, they were long overdue. My old PR was 200 and knew I would beat it, but when I saw your # on the board it inspired me to try way higher than what I originally planned for. And IT FELT GOOD! I know I have more than that in me!

  5. Joanna

    RIP Ryan –
    Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

  6. Gillyon

    Warmup
    OHS (5) 15, 35, 55, felt terrible…then Pat came to the rescue. Gave me some helpful hints…and it clicked in my head. Tried a few more and I felt so powerful. Going to try this strength again on Thursday. Thank you, thank you, thank you, Pat!

    WOD (scale 1 with ring dips -medium purple band)
    27:28. Or 28:27?

    Great energy at the gym this morning! πŸ™‚

  7. Josh

    Wu X 2
    Front squat X 5
    95-110-125-135-145
    Wod
    5 Rnds
    21 pull ups- 21 dips- 21 Burpees
    DNF time cap 30 min
    4 Rnds 12 pull ups.
    No excuses…..just didn’t have it in me.

  8. Rob B

    Mobility
    Wux2. Β 
    Strength. Push jerk x1
    95 115 125 135 145 pr

    WOD. Β Ryan

    5 roundsΒ 
    7 muscle ups. From knees
    21 burpees

    In 22:39
    Rob B

  9. Mob
    WU x 2

    Strength 3’s
    Deadlift
    150-160-170 (stopped after 3 reps my back started bothering me alil bit)

    Ryan
    Scaled 1
    5 rounds:
    21 pullups (green band)
    21 paralette dips
    21 burpees

    Time: 22:20

    I thought it was going to be worse but still not my fav!! great WOD, Good job Everyone, Amanda you always amazed me you give everything in every WOD and today was not an exception Great job!! πŸ™‚

  10. jeff

    Mob
    1xWU

    Foam roll cause I freakin needed it!! Lol yesterday wod busted my up

    Wod
    Ryan Rx
    Pr for MU in one day by 14 (big smiles)
    This wod much like yesterday was a mental battle just to keep moving!

    24:53
    beyond happy with this number as I didn’t know what to expect, was hoping to finish inside the cap of 30 mins!!

  11. Mario

    Mob, WU(reg) x2

    Shoulder Press 5RM
    105-115-125-130-137.5(x2)

    WOD “Ryan” scaled (sub MU for 3x pull-up+dips, 30 min cap)
    = 3 rounds + 14 dips

    Another tough one, wouldn’t expect anything less from the Hero WODs. I think this is the most dips I’ve ever done in a workout, nice to see some progress on that.

    Good job 5h30!!

  12. Jack

    Wu x 2
    Strength: push jerks x 5
    105,115,125,135,145
    WOD: Ryan
    7 muscle up progressions with purple band
    21 burpees
    Time: 16:26

    The progressions are way easier than doing pullups and dips. πŸ˜‰

    1. Blake

      Once you get that part of the progression down, Jumping Muscle-Ups are great as well for working towards those coveted MUs!

      Great time Jack!!

  13. Darsey

    My first OLY class
    Front squat x 3 with 5 sec hold
    135, 150, 160, 170, 185(only 1 rep)
    Push jerk 3 sec holds at 100#
    Max sp. pp, pj
    10-6-2

  14. Heather S

    OLY CLass
    MOB
    Foam roller x 5 mins

    2 Rounds
    10 kbs
    10 wallballs
    Samson

    “Get Under It” Night
    Front Squat X 3 (5 sec hold in squat)
    90-105-115-120-125

    Extra tall clean x 3
    bar

    Push jerk (3 sec hold)

    P-PP-PJ “Game” – max reps of each at 70% shoulder press (no break between lifts) 60#’s
    SP 10 reps
    PP 20 reps
    PJ 10 reps

  15. Frank

    OLY CLass
    MOB
    Foam roller x 5 mins

    2 Rounds
    10 kbs
    10 wallballs
    Samson

    β€œGet Under It” Night
    Front Squat X 3 (5 sec hold in squat)
    165-190-200-185-185

    Extra tall clean x 3
    bar

    Push jerk (3 sec hold)
    45-65-95

    P-PP-PJ β€œGame” – max reps of each at 70% shoulder press (no break between lifts) 60#’s
    SP 10 reps
    PP 3 reps
    PJ 2 reps

    1. Lora

      Great work on those squat holds tonight, Frankie. Keep fighting to keep the weight back in your heels! Nice sharing a bar with you and Darsey.

  16. Chris

    MOB
    WU X 2
    Strength – Overhead Squats – 65-75-85-95-105 (x1)

    WOD – β€œRyan” Five rounds for time of:
    Scale 1
    21 pull-ups
    21 dips
    21 burpees

    4 Rounds ran out of time – pullups kill me!

    1. Amanda

      You should post when you stopped (21:00 or 30:00) so you know for next time. And good job on pushing through the pullups! You’ve gotten better at them!

  17. Amanda

    Strength: did some HSPU’s with the abMat 3x 5 reps

    WOD: ‘Ryan’ scaled:

    AMRAP:
    21 pullups
    21 ring dips (1st round no band, 2nd & 3rd rounds, small band)
    21 burpees

    I started out thinking I was going to just do AMRAP 21 minutes because my body is tired today and I didn’t want to overdo do it after yesterday’s sweatfest. Somewhere around the 20:00 mark I only had 2+ rounds so I told coach Jeff that I was going to stop at 21:00 and he looked like I had just kicked a puppy. So, off I went to get what I could get done in 30 minutes. Thanks Jeff, for wanting better from me. πŸ™‚

    Total: 3 rounds + 21 pullups. Not disappointed cause my body needs a rest, but I can do better on this one.

    First time ever, muscle fatigue set in before my lungs kicked the bucket. That was interesting.

    Rest day tomorrow.

    1. jeff

      You did awesome tonight Amanda, you inspire me to work harder when I do my WODs.. and I didn’t want better from you, I knew you wanted more from yourself and needed a little nudge, great job

  18. Joanna

    Ryan
    Made it to 5 of the 7 muscle ups of round 4 around 16 mins and stopped because my wrists were torn to bits and I didn’t think it was worth it to continue. Was on pace for a pretty good PR though (previous time was 25:11).

    I did get a PR for consecutive muscle ups in the 1st round though, 6 in a row. I’ll take that as my highlight of the day πŸ™‚

    Great job today everyone, especially after yesterday. It’s been a tough couple days!

    1. Lora

      WOW Joanna! I want to get just ONE muscle up… but 6 in a row? And then 20 more? If the skin on your wrists had held up, you would have had a sweet PR πŸ™‚

  19. Lora

    Hats off to all of you doing Ryan today (scaled OR Rx). Wow! That looked to be one tough WOD!

    OLY CLASS πŸ™‚
    Mobility
    Foam roller x 5 mins

    2 Rounds
    10 KBS @35#
    10 wallballs @ 20#
    Samson stretch

    β€œGet Under It” Night
    Front Squat X 3 (5 sec hold in squat)
    115-135-145-155(2)-145

    Extra tall clean x 3
    45# bar

    Push jerk (3 sec hold)
    45-55-65

    SP-PP-PJ β€œGame” – max reps of each at 70% shoulder press (no break between lifts)
    @70#
    SP 10 reps
    PP 12 reps
    PJ 2 reps

    Good times!

    1. Lora

      Thank you Heather! You rock! I guess-timated those numbers. Oh the advantages of being partnered with an accounting prof πŸ˜‰

  20. Jeff L

    OLY Class

    Mobility

    Foam roller x 5 mins

    2 Rounds
    10 kbs
    10 wallballs
    Samson

    β€œGet Under It” Night

    Front Squat X 3 (5 sec hold in squat)

    95-115-125-135-145

    Extra tall clean x 3
    bar

    Push jerk (3 sec hold)
    45-95-115

    P-PP-PJ β€œGame” – max reps of each at 70% shoulder press (no break between lifts) @ 125#

    SP 11 reps
    PP 4 reps
    PJ 1 rep

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