Main Site Monday

6
May

Main Site Monday

10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat

Weight is 115/85# or 60% of OHS

Whistle while you work(out)?

Whistle while you work(out)?

44 Responses

  1. Gabriel

    WUx2
    Strength – OHS X5
    65-75-85-95-105

    WOD @ 80#
    10 Shoulder press (unbroken)
    15 Overhead squat
    20 Push press
    25 Front squat
    30 Push jerk
    35 Back squat (unbroken)

    Time–> 9:11

    Great job 6AM crew!

  2. Blake

    Mob / WU

    Back Squat x 5
    155 – 175 – 185 – 195 – 205 – 215

    WOD @ 85#
    10 Shoulder press (unbroken)
    15 Overhead squat (unbroken)
    20 Push press (10/5/5)
    25 Front squat (15/10)
    30 Push jerk (10/5/5/5/5))
    35 Back squat (20/15, slow & steady paced)

    Time: 9:09

    Front Squat / Push Jerk were a tough combo for me. I put my splits in there so “Future Me” has something to work with / improve on.

    Good job 7 AM-ers!

  3. Adam

    Mobility
    WUx2 (6 no band pullups! the purples are starting to feel easy πŸ˜€ )

    Strength: Overhead Squat
    35×5 55×5 35×5
    Just trying to get a feel for these, I haven’t done them with any real weight before. Decided on 45# for the WOD.

    WOD @ 45#
    10 Shoulder press
    15 Overhead squat
    20 Push press
    25 Front squat
    30 Push jerk
    35 Back squat

    I found the squats not too bad, and the presses pretty difficult (especially the push press, after the overhead squats). The weight was challenging, but I feel like I could have pushed harder! I’d like to try this one again πŸ™‚

  4. Michelle

    WUx2 (No Pull ups, shoulder issue)
    Strength – Push Jerk
    55-65-70-75-80

    WOD @ 45#
    10 Shoulder press
    15 Overhead squat
    20 Push press
    25 Front squat
    30 Push jerk
    35 Back squat
    Time–> 9:19

    Hello Shoulders!

  5. Chantal L.

    Wu x 1
    400m run – so nice out… it’s FINALLY light out at 6am! πŸ˜€

    Deadlifts x 3
    135-195-205-225-235-235

    WOD @ 65#

    10:41

  6. Kevin Mack

    Mobility
    WU X 2
    Strength – Cleans X 5
    95-110-120 (ran out of time)

    WOD @ 40#
    10 Shoulder press
    15 Overhead squat
    20 Push press
    25 Front squat
    30 Push jerk
    35 Back squat
    Time–> 6:57

    400m Run

  7. Tracy

    M + WU x2

    Strength – Overhead squat with bar and box + 25lb weight. (Not there yet, need to leave this one alone for now)

    WOD for time @ 30 pounds
    10 shoulder press
    15 overhead squats (scaled to front squat to ball)
    20 push press
    25 front squat
    30 push jerk
    35 back squat (yikes – really leaning forward)
    Time 10:45

  8. Denis

    dead lift X 5
    245-275-295-310-325

    WOD dnf – mental block on OHS gave up after a couple minutes
    did the rest at 75#’s in 13:12

  9. Mobility, WUx2

    Strength – Overhead squat x5
    15 – 20 – 25 – 30 – 35

    WOD @ 40#

    10 Shoulder press
    15 Front squat
    20 Push press
    25 Front squat
    30 Push jerk
    35 Back squat

    Time: 13:07

    This was way more challenging than I expected! Loved it though!

  10. Heather S

    Mob
    Wu x 2

    Shoulder press 1’s
    55-65-75-80-85-90 fail x 2 – 85

    Wod @ 55
    10 shoulder press
    15 ohs
    20 push press
    25 front squat
    30 push jerks
    35 back squats

    Time 12:01

    You would think that back squats at that weight would be pretty easy, but by the time you get there you are 100 reps in and those last 35 are pretty tough πŸ™ Gotta say I love the 7 a.m. class especially now that it’s sunny both coming and going!! Great job 7 a.m.’ers!!

  11. Jeff L

    Mobility

    WU x 2

    No Strength – Extra mobility instead (barbell calf smash, ankle tack and floss, Shoulder rotator smash and floss)

    WOD @ 75# = 7:33

    1. Amanda

      lol that’s what I was thinking: smashing, tack & floss… Happy to see you working those ankles though Jeff – your OHS will thank you too. πŸ™‚

  12. Tania

    Mobility
    WU X 2
    Strength: Deadlifts 5 x 80,90,110,120,125
    WOD @ 45#
    10 Shoulder Press
    15 OHS
    20 Push Press
    25 Front squats
    30 Push jerks
    35 Back squats
    Time: 6:08

  13. Melanie B.

    WUx2
    Strength – Shoulder Press: 20-20-20-25

    WOD: all with kettlebells (10 and 15) with my left arm and did the overhead’s with a stick
    10 Shoulder press
    15 Overhead squat
    20 Push press
    25 Front squat
    30 Push jerk
    35 Back squat

    Time–> 8:10

    400 m run

  14. Chris

    WUx2

    Practice muscle up transitions

    WOD @ 95#
    10 Shoulder press
    15 Overhead squat
    20 Push press
    25 Front squat
    30 Push jerk
    35 Back squat

    Time: 8:37

  15. Lora

    Mobility
    Extra mobility on hips, ankles, pecs, lats
    WU x 2

    Strength: Shoulder press (x5)
    45(10)-65-75-85-95
    *maybe not such a great idea with the WOD ahead

    WOD @ 75#
    10 shoulder press
    15 OHS
    20 push press
    25 front squat
    30 push jerk
    35 back squat

    Time = 11:05

    Holy hell that was tougher than it looked. My shoulders were baked before I got through the first 10 shoulder press. LOL. And to think I WAS going to do this Rx @ 85! I’m freakin’ hilarious!!! Back squats were my favourite part and unbroken. All other movements were broken…very, very broken.

    Great class Marie-No!

  16. Corinna

    WU x 1
    400m run

    Strength: OHS x 3
    45-55-65-75

    [email protected] 65lbs

    Time: 9:29

    Shoulders feel tired today from Saturday’s and Sunday’s WOD’s; not to mention the 3 hours of gardening yesterday!

    Cash out: Abducteur/ Adducteur bar smash and 1000m row!

    Great class Marie-Noelle!

    Mel,
    Laura and I looked for your wedding band after every one had left tonight to no avail. We hope someone finds it soon!

  17. Heidi

    WU x 1 + 400m run

    Dead Lifts x 1
    135-155-185-205-215

    WOD @ 55#
    Time = 11:27

    Started the wod with 65#, but after 7 s. houlder presses I literally got stuck. Failed a few attempts & then had to dropp to 55#. Tough one, but I liked it.

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