Monday’s WOD

6
Jan

Monday’s WOD

Strength – 3RM Back Squat

AMRAP in 5 min
30 Consecutive Double Unders

CAM's great rack position

CAM’s great rack position

81 Responses

  1. Ginette

    Mobility
    Warm up (15reps)
    Group mobility (thanks Hailey)
    Strength: back squats (3reps max): 35, 45, 55, 60, 65, 75 πŸ™‚
    (Nice sharing the bar with Hailey and Julie….thanks for the push!!!)

    AMRAP : 5 Minutes of double unders: 0 πŸ™

    Cashout: 1 arm press (15 per arm) right arm #15 and left arm#10

    Great class Kevin….happy Monday everyone!

  2. Blake

    Mob / WU x 1 (15)

    Group Mob / Calf Smash

    Back Squat x 3
    135 – 155 – 185 – 205 – 215
    No PRs, took it fairly easy while hip isn’t 100%

    AMRAP in 5 mins:
    — 30 (scaled to 15) consecutive Double Unders
    Got to 15 two seperate times, and managed to hang on for 29 unbroken for a 8 rep PR!

    Did 15 left-arm KB Presses at 40#.

    Great class Coach Kevin, glad to start the routine again.

  3. Chantal L.

    WU x 1 (15 reps)

    high bar back squat x 3
    95-135-185-200-215 (only got 2)

    AMRAP 5
    30 consecutive doubles. I picked 25 – got it once.

    15 one arm KB press @ 25#

  4. Kevin

    LB Back Squat x3
    175-205-235-265-280 (PR for reps!)

    AMRAP in 5
    30 cons. DU
    Finished 10 rounds successfully

    1-arm press @ 30#
    Right – 10+5
    Left – 10+5

  5. Danial Duguay

    Dan Duguay

    MOB
    Warm Up x 1

    Group MOB : Bar roll

    Strength : 3 R Max Back Squat

    135 , 175 , 195 , 215 , 225

    Cash Out : 1 Arm KB Press , 15 each arm

  6. Kevin Mack

    Mobility
    Partial WU

    Group Mob / Calf Smash

    Back Squat x 3
    135 – 155 – 185 – 205 – 225 – 235# (10# PR)

    AMRAP in 5 mins:
    – 30 (scaled to 2) consecutive Double Unders
    Got to 2 twice.

    Did 15 arm KB Presses at 25#.each arm

  7. Kelly B

    Mobility
    WU x 1 (15 reps)
    Group Mobility

    Strength – 3RM Back Squat
    65, 75, 85, 105, 125, 135

    AMRAP in 5 min
    30 Consecutive Double Unders

    – scaled to 10 and reached it once

    Cash Out: 1 arm press @20#

    Great class Kevin.

  8. Jack

    WU x 1
    50 no show burpees πŸ™

    Strength: Low Bar back squat (4×3)

    155,245,295,315

    not low enough on my first and 3rd. Will work on depth.

    WOD: AMRAP in 5
    30 consecutive double unders

    Score: 1 set of 30 completed

    2,30,24,21,18,2,14,7,26

  9. Back Squat x3
    65 85 105 115 125 135

    WOD
    4 Completed sets of 30 DUs plus a few missed sets (elastic broke after my first set so hair flying everywhere wasn’t helping matters)

    15 1 arm KB presses/arm @ 20#

    1. Amanda

      OH haha! When I saw you wod’ing with your hair down when I got there, I thought “oh geez…she must have forgot her elastic, I should tell her I have some spare ones with my stuff” I didn’t have time to get you one before the wod was done!

  10. Julie j

    Mob
    Wu x 1 15 reps
    Group wu

    Strength – LB Back squat 3 RM
    65-70-75-80-85-90 (PR)

    Wod AMRAP 5 mins

    30 consecutive du’s scaled to one – didn’t achieve one du, but I kept trying!!

    Cash out 1 armed KB presses @ 20 # x 15 reps each arm

  11. Melissa H

    Mobility
    WU x 1 (15 reps)

    Group mobility

    Strength: 3 RM Low Bar Back Squat
    75-90-105-115-125-130

    20# PR (have not done back squat since July 7…July was ladies month, August was Hero month and then the programming changed and I seem to have missed every back squat day since then…)

    WOD: AMRAP 5 min
    30 consecutive DU (scaled to 5)
    Score: 3 (yay)

    Cashout: NFT 1 arm presses @ 30# (15 reps/arm)

  12. BJ

    Mobility
    WU x 1 (15 reps)

    Back Squat x 3
    80-85-90-95-100-105
    PR of 35# (thanks Kevin for the push & tips)

    AMRAP 5 mins
    – 30 consecutive double unders (scaled to 1)
    Score: 24 (I had never done one before today!)

    Cashout: 1 arm press (15 per arm) – 20#

  13. Shawn Johnson

    Mobility
    WU x 1 (15 reps)

    Back Squat x 3
    110-130-145-160-175

    AMRAP 5 mins
    – 30 consecutive double unders

    Score: 1 rounds
    30-12-4-3-10-5-10-20-5 etc etc
    Cashout: 1 arm press (15 per arm) – 40#

  14. Steph L

    Mobility
    WU x1( 15 reps)

    Calf smash (Sorry for giving you so much pain Jackie)

    Back Squats Low Bar:
    95-115-130-140-150(PR for Reps!)

    WOD: AMRAP 5 Min
    -30 Consecutive DU

    Total Rounds: 10

    Cashout: 1 arm press @25# (15 per arm)

    Great Job 5:45! Thanks Amanda!

  15. TL

    Mobility
    WU x 1 (15 reps)

    Group mobility: 45# calf rolls – These were very painful tonight.

    Strength: 3 RM Low Bar Back Squat
    75-90-105-115-125-135 (10#PR)

    WOD: AMRAP 5 min
    30 consecutive DU (scaled to 20)
    Score: 0

    Cashout: NFT 1 arm presses @ 20# (15 reps/arm)

  16. Vanessa Champion

    Mobility + WU + calf & quad smash

    Strength low back squat 3rm
    75-85-95-105-110-115
    10# PR! πŸ™‚

    AMRAP 5 mins
    30 consecutive DU’s
    … Yea right!
    Aimed for 1 and got 1 the entire time

    Cashout: 1 arm press 15×20#

  17. Mario

    Mob + WUx1

    Calf Smash

    Backsquat 3-3-3-3-3
    245-265-285-305-315×1 (matched 1RM)

    WOD Rx = 6

    Cashout:
    – 1-arm KB(40#) press x15 ea. arm
    – GHD Situps 2×15
    – GHD Hip Ext. 2×15

  18. Craig H

    mob
    wu
    group mob

    low bar back squat 3rm
    225,245,265,285pr,305pr
    Felt good tonight squatting although the bar had sit right over the tear on my hand. good job tonight rack 1 you guys really pushed it. as Lora said she could feel the testosterone coming from our bar.

    amrap 5 min du
    tried for 30 reps got 0 rounds
    had a couple mid 20’s and a bunch of mid teens but no big numbers tonight

    1. Lora

      There was nothing but a fog of testosterone around your bar. I was afraid to get too close, for fear I might grow a beard….or worse.

      With a 305# 3RM back squat I never want to hear you whine about your torn hand again….k? ;-P

  19. Tania

    Backsquat 3x 95,105,115,120,130,140,150 (Thanks for sharing the bar with me Heidi! You always push me! πŸ™‚

    WOD : AMRAP of 30 DU in 5 min.
    The highest amount I did in a row today was 7. WIll have to start practicing DU at the end of my WOD’s again, I have lost the gains I was making πŸ™

    Good work 6am crew! Thanks for the correction on form Kevin.

  20. Lora

    Mobility
    Strict pull ups 4-3-4-4-3-3
    Group mob – calf smash and thigh smash with barbell

    Strength: 3RM Back Squat
    135-185-205-225-245 (PR for reps)
    Great sharing a bar with you Gabe, Jeremy, Adam and Jeff

    WOD
    5 min AMRAP
    30 consecutive DU’s
    Score = 9 rounds

    Cashout – 1 arm KB press @ 30# (15 reps each arm) and some calf stretching.

  21. Jackie

    Mob
    Wux1
    Calf smash with steph

    Strength back squat
    85,95,105,110×2 failed on the 3rd. Then went for 115 PR for 1. That’s a 10lbs PR in less than a month!

    Thanks Amanda , Leslie and Tom for the encouragement ! It was needed. And sorry I bailed on one lift, nerves set in and I left… Oops πŸ™‚

    WOD doubles
    5min AMRAP
    3×1 and that ladies and gentlemen was also a PR! 3 doubles …

    Thoughts on WOD , frustrating!

    Great class Amanda thanks

    1. Lora

      Jackie – quick question: wall balls or DU’s? Which do you like most? And…..go!

      (Just kidding! πŸ˜‰ I admire your tenacity. Congrats on your back squat PR AND your DU PR)

      1. Jackie

        Good question. I hate them equally the same! The only difference is doubles are frustrating and wall balls just plain suck!
        2014, I would like to master at least 10 doubles and sweet ……. do a proper wall ball at least once! Lol either way it’s a good work out even if I do t master either πŸ™‚

  22. Frank

    WU x 1 (15 reps)

    Back Squat x 3
    225-245-265-285-305(1) 5# PR
    great job Craig, Chris, and Mario!

    AMRAP 5 mins (scaled)
    2 consecutive double unders

    Score: 0 rounds

  23. Natacha

    High bar back squats 3 rm to 145#
    ( felt great!)

    Wod: aimed for DU rounds of 30
    Score:0
    Got to 26 once and low 20s another time

    One arm presses with 25#
    Left: 9+6
    Right:11+4

  24. Corinna

    Back Squat: 3RM

    95-115-135-155-165-175

    Nice sharing the bar with you Jay and Brendan.

    WOD: 11 rounds…almost had 12 rounds. Tripped at number 27 on round 11 and had to start over!

  25. Heidi

    WU x 1

    Back Squats x 3
    95-105-120-130-140

    WOD: Did my first set and got 30, but it was not to be repeated. I never made it past 17 on subsequent rounds.

  26. Jeremy L

    Mobility
    LaCrosse ball on calves and shoulders

    Group calf smash

    Back squat ( wide grip. I had a hard time racking the bar)

    135 -185 stopped

    Wod. Du amrap 5 mins
    30 du – 0 got to 28 2 times.

    Thanks for sharing the bar Lora , Adam, Gab and Jeff.

    Thanks Jeff for showing me how to work on the skin the cat for shoulder mobility.

    Fun class Amanda

  27. Sheldon W.

    Mob + WUx1

    Calf Smash

    Backsquat 3-3-3-3-3
    135, 155, 185, 205, 225

    WOD Rx = 6
    missed two others in the high 20’s

    Cashout: One arm KB press @ 35lbs x15 each arm.

  28. Tom L

    Back Squat x3
    85 – 95 – 105 – 110 – 115 pr (was still light but a 10# pr)

    WOD
    aimed for 5, got it once and many 4s

    15 1 arm KB presses/arm @ 25# NFT

  29. Chris

    Back Squat x3
    225-245-265-275(2)-275(2)

    AMRAP in 5
    30 cons. DU
    Finished 4 rounds successfully

    1-arm press @ 35#
    Right – 15
    Left – 15

  30. CAM

    Back Squat X3
    135 – 185 – 225 – 275 – 295

    AMRAP in 5
    30 cons. DU
    Finished 1 round successfully,

    I blame this totally on… um…. something, Yea, I just didn’t do it :D. too much performance anxiety. I got a bunch of 24’s and even a 28 though, so I was kinda close.

  31. Gabriel

    mob wux1 15 rep
    group mob

    strength back squat
    3 RM
    135-185-205-225-245×2

    AMRAP in 5 min

    5 in a row 4 times

    cash out NFT 1 arm press @40# 15 rep each arm

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