All bar

11
Dec

All bar

3 rounds
7 Floor Press (115/85#)
14 Push Press (same weight)
21 Back Squats

Compare to Jan.17/12

Our 7am class is getting lonely

Our 7am class is getting lonely

 

81 Responses

  1. Gillyon

    Warmup
    No strength – late again. πŸ™

    WOD @ 55lbs and subbed ring push-ups for floor press
    8:22

    Really wasn’t feeling this WOD this morning. Wasn’t focused, counting was off in the first round, did not push myself hard enough…blah.

    On a more positive note, it was great to work out at 7 am again. πŸ™‚

  2. Shawn Johnson

    WUx2 (Floor press instead of Push ups 65lbs)

    Cleans
    70×5
    80×5
    90×5
    90×5 practice clean pulls
    90×5 practice clean pulls

    3 rounds
    7 Floor Press (95lbs)
    14 Push Press (same weight)
    21 Back Squats

    11:40

  3. Blake

    WU x 2 w/ Floor Press @ 95#

    Front Squat x 5
    155-165-175-185 (ran out of time)

    WOD @ 95#:
    3 Rounds of:
    — 7 floor press
    — 14 push press
    — 21 back squats

    TIME: 7:54

  4. MOB, WUx2 with Floor Presses @95

    Strength = Push Jerk x 1

    5×135
    3×155
    1×185
    1×205
    1×215 (F)
    1×215 (10lbs PR)

    WOD:
    3 rounds
    7 Floor Press @95
    14 Push Press (same weight)
    21 Back Squats

    Time = 7:49

    Muscle endurance in my legs is just not where it need to be. Hopefully, now that I have reset my max lifts for each lift I can start working on bringing it up.

    1. Nice jerk PR Sheldon!

      I agree with you, strenght does not always equal muscle endurance, something I know too well. πŸ™‚ You’ll get better, not worried.

  5. Amanda

    Strength: Deadlifts
    5x 135-155-165-175 – out of time for my last set. I’ll try again next week when I have more time, hard to get deadlifts all in during a lunch class.

    WOD @ 55#

    T = 7:39

    I got a 3:52 PR but there must have had a problem last time….maybe it was equipment, maybe it was a meltdown, I don’t remember. lol

    1. Chantal L.

      I clearly remember from when I did it in January, and for me it was the backsquats! They don’t come up very often in a WOD and 21 reps is alot.

      1. Amanda

        Yes the 21 back squats sucked but I figure that’s a given…seeing how there are 63 of them and you know they’re going to suck. The push presses took me be surprise though.
        Remember everyone, embrace the suck! πŸ˜‰

    2. Rob Brock

      7 Floor Presses are relatively easy but they fatigue the shoulders for 14 push presses and then the 21 squats are all mental even though the weight is light. I did 95# in 8:51

  6. Tara R

    Mob and Wux1
    Strength, shoulder press 15-25-30-35-40 (easy)
    3 rounds
    7 Floor Press (115/85#)
    14 Push Press (same weight)
    21 Back Squats
    Time 5:56
    Then 3min row for 630 meters, good for my short*** lol

  7. Heidi

    WU x 2

    Front Squats x 5: 100-110-120-125

    WOD: @ 60#
    Time = 7:38

    Compared to Jan/12 of 9:26 at same weight….I’ll take that πŸ™‚

    The suck was most definitely the push presses.

  8. Laura K

    Mob Wu x’s 2
    Strength: Deadlifts 5 reps at 90, 100, 110, 120, 130
    WOD
    7 Floor Press at 35lbs
    14 Push Press at 35lbs
    21 Back Squats at 35lbs
    Time 7:00

    Enjoyed working out. It is such a big stress reducer for me.
    Wendy # 2 congrats on completely your first WOD. I wish you many more.

  9. Frank

    WU x 2 w/ Floor Press @ 95#

    deadlifts x 5
    195-230-260-295-325 (10# PR)

    WOD @ 95#:
    3 Rounds of:
    – 7 floor press
    – 14 push press
    – 21 back squats

    TIME: 6:51 PR of 4:40

  10. Kimmy

    Mobility
    WU X 2
    Strength Front Squats x 5
    105-115-125-135-145 (pr 10#)
    WOD
    3 rounds
    7 Floor Press
    14 Push Press
    21 Back Squats
    Time: 7:57 Rx at 85#

    Ugh I definitely felt the extra long lazy/party weekend in this WOD. I had to break the push presses up halfway through the first round and continued the rest of the WOD. I definitely felt slow today (especially during strength) but I felt good and spent at the end of it!

  11. Mob. + 50 Burpees (unbroken)

    Volume EMOTM 10mins
    – Floor Press 135# = 30 (10×3)
    – Wallballs 28#/10′ = 50 (10×5)

    WOD Rx = 8:50

    Wow, I did NOT see that coming. Harsh! Need those workouts.

  12. Eric N.

    Mob
    Wu x 2 (Floor press instead of push ups)

    Wod @ 85#

    7:39
    Was hoping to get under 7 but took too many breaks on the back squats.

    Still got a PR of 13 seconds with an extra 15# so happy with that πŸ™‚

    Great job 5:45 . This is a tough WOD

  13. Steph L.

    Mobility
    WU x 2

    Strength: Back Squats

    70×5
    80×5
    90×5
    100×5
    110×5 (PR)

    WOD:

    3 rounds @ 35#
    7 Floor Press
    14 Push Press
    21 Back Squats

    Time: 5:59

  14. Jeff L

    Mobility
    WU X 2 – 95# Floor presses instead of push ups

    Shoulder Press X 5

    95-135-145-155 (4)-155

    WOD – All Bar Rx’D

    7 Floor Presses
    14 Push Press
    21 Back Squats

    Time – 7:26 (I think, forgot my journal at the gym)

    Awesome sharing the bar with you tonight Jeff.

    1. jeff

      right back at ya buddy.. you killed the shoulder press strength and then killed the WOD couldn’t believe how fast you blew throught the squats great night!!

  15. Mobility
    WU x 1 (floor press instead of pushups)
    Burgener WU x 2

    Heaving Snatch
    5 x 45-65
    3 x 65-75
    2 x 85

    Halting Snatch DL to the knee
    3 x 75-75-85-85-90

    WOD: 3 Rounds
    – 7 Floor press @ 75#
    – 14 Push press
    – 21 Back squat

    Time: 7:02 (PR of 3:18 at same weight)

  16. Chantal L.

    Oly class
    WU x 1
    Burgener WU x 2

    Heaving snatch balance x 3
    broomstick – 35 – 55 – 55 – 60

    Halting snatch DL to the knee x 3 with 3 sec rest at the top
    80-80-85-85-90

    WOD @ 75 # – 9:54, PR 1:04 yay!

  17. jeff

    mob
    2xWU

    strength x 5 push press
    45-95-135-135-145-155
    great sharing the bar with you Jeff.. tried the new way of dipping with the knees out, gonna take some practice as think my knee braces cause knees to snap in first then up cause loss of power, kept last three sets at old version.. will practice at light weight to develop this move.

    WOD Rx @ 115
    7 floor press
    14 push press (nice option after doing them in strength! πŸ˜‰ )
    21 back squat

    9:10
    limiter for me was the squat, don’t have that strength back yet.. fatigued badly on second set..

  18. Marcel

    Mobility

    WU x 1 (floor press instead of pushups)

    Burgener WU x 2

    Heaving Snatch Balance x 3

    45-65-75-85-95

    Halting Snatch DL to the knee x 3

    115-115-120-120-125

    WOD: 3 Rounds

    – 7 Floor press @ 85#
    – 14 Push press
    – 21 Back squat

    Time: 6:53

  19. mobility
    wu x 2 sub floor press instead of push ups
    strength – Cleans x 3
    50, 55, 60, 65, 70, 55 (have to work on my landing feet to far apart)

    WOD : 3 rounds @ 55#
    7 Floor Press
    14 Push Press
    21 Back Squats

    Time = 11:40 (Push press where really really slow maybe should have used less weight???)
    Cash out – Prayer stretch 3 x 20 sec.

  20. Lance

    mobility wux1 floor presses

    Burgener x2

    Heaving snatch balance X3
    45-65-70-75-80

    Halting snatch DL x3 (Knee)
    115-115-120-120-130

    WOD “All Bar” RX

    Time: 8 mins flat

    ouch way harder then i thought it would be. Great job everyone.

  21. Lora

    OLY CLASS πŸ™‚
    Mobility
    WU x 1
    Lacrosse ball on pecs and lev scap
    Burgener x 2

    Heaving snatch balance (x3)
    45-50-55-60-65
    *remember to drive knees open in the squat

    Halting snatch deadlift (to knee) x 3 (focus one-piece pick-up)
    85-85-90-90-95%
    95-95-105-105-110#
    *knees open on set up to make room for hips

    WOD as Rx @85#
    7 floor press
    14 push press
    21 back squats
    Time = 8:42

    Not a PR. Did on Jan 17/12 in 8:27. Lost about 10 seconds tonight when I ripped out my belly button ring sliding the bar down to my legs after the floor presses in the first round (yeah, I know…now you’ve heard it all) AND my shoulders were pretty burned out for the push presses on the last round. Squats were the best part of this for me.

    LOVE IT when there is a WOD in Oly Class! Great job everyone! πŸ™‚

  22. Gabriel

    Oly Class

    Mobility
    WU x 1 (floor press instead of pushups)
    Burgener WU x 2

    Heaving Snatch x5
    45-50-55-60-65

    Halting Snatch DL to the knee x3
    95-95-105-105-110

    WOD
    3 rounds
    7 Floor Press (95#)
    14 Push Press (same weight)
    21 Back Squats

    Time–>9:35

    Great job 6:45 group!

  23. Jeremy L

    Oly class

    Mobility
    WU x 1 (only got the pullups done wasn’t feeling them tonight)
    Burgener WU x 2

    Heaving Snatch x 3
    45-45-50-55-60-65

    Halting Snatch DL to the knee x3
    85-85-90-90-95

    WOD @ 85#
    3 rounds
    7 Floor Press
    14 Push Press
    21 Back Squats

    Time–>7.25

  24. Crystal

    Mobility
    WU X 2

    Strength – Front Squats…I believe that is what it’s called. (Still new at this)

    WOD 3 Rounds
    7 Floor Press
    14 Push Press
    21 Back Squats

    Time – 4:49

    I was worried when I was told you had to complete it in 10mins…and then when I was done and seen my time I was like HOT DAMN! lol I enjoyed to work out a whole bunch!

    Row challenge (convinced to do it by my new friend Tara)
    635meters

    Next time I may do the challenge on an off day! πŸ™‚

    Thanks for the support Tara!

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