Hump Day

9
Apr

Hump Day

EMOTM for 7 min
5 Push Press @ 70%

AMRAP in 9 min
10 Situps
10 S2OH (60%)

Sandra works hard every day she comes in

Sandra works hard every day she comes in

78 Responses

  1. Mobility + WU x 1 (no pushups)
    6 sprints

    EMOTM for 7 minutes
    5 push press (subbed for one arm kettle bell push press with right arm at 40#)

    WOD: AMRAP 9 minutes
    – 10 Situps
    – 10 S2OH (subbed for one arm kettle bell push press with right arm at 35#)

    Score: 167

  2. Maria

    Great pic Sandra!

    EMOTM for 7 min
    5 Push Press @ 75#

    AMRAP in 9 min
    10 Situps
    10 S2OH (70#)

    150 reps

    I had to switch to split jerks early in. Shoulder burn!
    Good WOD! I’m happy to see you suffer with us Mario :).

  3. Kelly B

    Mobility
    WU x 1
    6 sprints
    Group WU

    EMOTM for 7 min
    5 Push Press @ 55#

    AMRAP in 9 min
    10 Situps
    10 S2OH @ 45#

    9 rounds even (180 reps)

    Good job everyone! Thanks Patrick πŸ™‚

  4. Mob + WUx1 + 6x20m Sprint + Group WU/Mob

    EMOTM 7 mins
    5x Push Press @ 70% ~ 155#

    WOD AMRAP 9 mins
    10x Situps (GHD)
    10x S2OH @ 60% (scaled to 50% ~ 115#)
    = 5 rounds + 6 S2OH

    S2OH in WOD were all Push Jerk. Held back on the WOD weight after push presses didn’t feel so great. GHD situps were interesting, more on that tomorrow… lol. Great work morning peeps!!

    GHD Extensions 3×13

    Every 2 min – 3 rounds
    1x Rope Climb 15′

    Back Squat 10x10reps @ 135#

  5. Chantal L.

    WU x 1, 6 x 20m sprints and mob.

    EMOTM fo 7 min
    5 push press @ 70% (95#)

    WOD: AMRAP 9
    10 situps
    10 S2OH @ 60% (85#)

    5 rounds and 3 S2OH = 113 reps

  6. Trent

    Wux1
    Lab strict weighted pullups

    20#x10
    35#x5
    50#x3 (got one with chin over bar others were close so did negatives on the way down)
    20#x10
    Lsit pullups x 5

    EMOTM for 7 min
    – 5 Push Press @ 105#(60%)

    AMRAP in 9 min
    –10 Situps
    – 10 S2OH (Sub for KBS @ 70# due to elbow acting up)

    9R + 2 KBS or 192 Reps

    Great Class Blake, you’re a natural. It’s not every day I get hit with a stick to pay attention lol.

  7. Dominique

    EMOTM for 7 mins

    5 Push Press @ 70% – 65lbs

    AMRAP in 9 mins

    10 sit ups
    10 S2OH @ 60% – 55lbs

    166 reps

    Great workout!

  8. Tracy

    Happy Birthday Josh!

    Group warm up
    Birthday Burpees

    EMOTM for 7 minutes
    5 push press @ 70 % (60 lbs)

    WOD – AMRAP for 9 minutes
    10 sit ups
    10 S2OH @ 60% (55 lbs)
    8 rounds + 3 situps …which is 163 not whatever I told Pat…sorry:(

    Just for fun:
    farmer carries with 50lb KB x 6

  9. EMOTM for 7 min
    5 Push Press @ 75#

    AMRAP in 9 min
    10 Situps
    10 S2OH @ 65#

    193 Reps

    All rounds unbroken…I guess it should have been heavier.

  10. Crystal

    EMOTM for 7 min
    5 Push Press @ 65#

    AMRAP in 9 min
    10 Situps
    10 S2OH @ 50#
    Kept the weight low as per the old shoulder is old and hurt!
    143 Reps
    Shoulders are screaming.

  11. Steph L

    Mobility
    WUx1
    6x sprints

    EMOTM for 7min
    – 5 Push Press 70% @ 70#

    AMRAP 9 Min
    – 10 Situps
    -10 S2OH @ 60#

    Total Reps = 136

    Great Job Nooners!! Thanks Mario!

  12. Hannah

    6x sprints
    Birthday Burpees
    Group Mobility

    EMOTM for 7 mins
    5 push press @ 70% 35lb

    WOD: AMRAP 9 mins
    10 sit ups
    10 S2OH @ 60% 30lb

    TOTAL: 124 reps

    Cashout- wall stretch

  13. Ryan H.

    WU+MOB
    6 Sprint lengths

    EMOTM: 7min
    5 Push Press @ #95(70%)

    AMRAP: 9min
    10 Situps
    10 S2OH @ #85(60%)

    Cashout: Wall stretch

    And 10 Burpee’s because some people can’t read the top of the board. You know who you are…

  14. Mob, WUx1
    6x 20m sprints

    Group mob + WU

    EMOTM 7 min
    5 push press @ 70% – 65#

    AMRAP 9 min
    10 sit-ups
    10 S2OH @ 60%PP – 55#

    Total: 148

    Cashout:
    – 10 burpees because people have been neglecting their no show burpees
    – wall stretch
    – 3 farmers carries (20m and back) @ 2×70# kb

  15. BJ

    Mobility
    WU x 1
    6 sprints
    Group WU

    EMOTM for 7 min
    5 Push Press @ 55#

    AMRAP in 9 min
    10 Situps
    10 S2OH @ 40#

    7 rounds even (140 reps)

    Finally, 10 burpees because other members have neglected doing their own!

  16. Jackie Cantin

    Nice pic Sandra!

    MOB & WU Γ— 1
    Group MOB

    EMOTM for 7 min
    5 push [email protected] 50lbs

    WOD
    AMRAP – 9 min

    10 situps
    S2OH @ 40lbs

    6r + 2 situps= 122

    More fun than 200 burpees!

    Great class coach Patrick and good work 6amers.

  17. Patrick Arseneau

    Mob & WUx1

    6 x Sprints

    Group Mob & WU

    EMOTM 7 min
    5 Push Press @ 70%: 120lbs

    AMRAP 9 min
    10 situps
    10 S2OH @ 95lbs (60% would have been 105lbs)

    Total: 183

    I walked in not even sure I was going to do this workout today. Still nervous about my injured back but the EMOTM part felt ok. Working next to Jason R and Ryan H kept me motivated. Thanks guys!

    Fun class!! Even Lana had a blast πŸ™‚

  18. Alyson K

    Mobility
    WU x 1
    6 sprints
    Group WU

    EMOTM for 7 min
    5 Push Press @ 55#

    AMRAP in 9 min
    10 Situps
    10 S2OH @ 55#

    150

    Great job everyone! Thanks Mario!

  19. Rachel

    wu x 1
    250m row
    group mobility

    EMOTM 7 min
    5 Push Press @ 70% (40#)

    WOD: AMRAP 9 minutes
    10 situps
    10 S2OH @ 60% (25#)

    8 rounds & 7 S2OH = 177 reps
    cash out – wall stretch

  20. Gilles

    mob wux1
    6 sprint
    group mob
    EMOTM for 7 min
    5 push press 115 #
    WOD AMRAP IN 9 MIN
    10sit
    10 S2OH 95#
    9 round 3 sit up

  21. Valerie Arseneau

    Mob + WU
    group WU

    Heaving Snatch Balance @ 35
    4×3

    Snatch up to 80%
    35-40-45-50-55
    I was really comfortable lifting 55 but my damn wrist hurt! I am sure my snatch would be so much heavier if I can fix my darn wrist.

    3 set of 3 movement complex
    power clean + front squat + push jerk x3 for max
    75-85-95×2-95

    Great class! So many ladies!!!

    Felt awesome after a shitty day at work πŸ™‚

  22. Jason Gagnon

    Mobility + WU x 1
    6 sprints
    Abs work -50 situps – 50 leg raise and 40 seconds plank

    50 wallballs for time 3:13

    Group Mobility

    EMOTM for 7 minutes
    5 push press (115#)

    Did some bar MU 3 or 4 it think just for fun

    WOD: AMRAP 9 minutes
    – 10 Situps
    – 10 S2OH (95#)

    Score: 210(10 Rounds + 10 Situps)

    Cashout – Wall Stretch

    Great Class Mario Thanks

  23. Vanessa Champion

    Second Oly class and loved it
    Group WU + mob
    Heaving snatch balance 50%
    25#. 4×3 reps

    Snatch x2
    4 sets. 25-30-35-40-45
    Need to work on getting under it faster. I’m more comfortable with the power snatch… So time to do more full snatches

    PC+FS+PJ x3
    3 sets up to max
    65-75-80

    Little pre & post WOD run to and from MacDonald Buick for my car

  24. Melissa H

    Mobility
    WU x 1
    Group Mobility and WU

    EMOTM 7 mins
    5 push press @ 65#

    WOD: AMRAP 9 min
    10 sit-ups
    10 S2OH 55# (should have been heavier but haven’t done them in a while)

    7 rounds + 2 sit-ups

    Cash out: 10 burpees for the class skippers…DO YOUR BURPEES!!

    Wall stretch

  25. Shane Hayes

    Mobility
    Wu x 1
    6 sprints length of main room
    Group barbell Wu
    EMOTM for 7 minutes
    Push Press x 5 @ 135# way off my 1rm but still nursing wrist and shoulder.
    Wod: Amrap in 9 minutes
    10 situps
    10 s2oh @ 60% of PP. Did kbs @ 80# (awful)
    9 rounds 9 situps
    189 reps
    Great Wod and class Mario!
    Great work 6:45 crew!

  26. Heidi

    WU x 1 + 6 gym sprints…well jogs

    EMOTH 7 Min
    Push presses @ 70% = 70#

    Did 1st two rounds at 55# because I calculated my 70% on my shoulder press weight. Switched to 70# in round 3.

    9 Min. AMRAP
    10 sit ups
    10 push presses @ 60% = 60#

    9 Rounds + 3 sit ups = 183 reps.

    Really liked this WOD.

  27. Annie

    Mob + WU X 1
    6X20m sprints

    EMOTM for 7 min
    5 push press @ 40#

    AMRAP in 9 min
    10 sit ups
    10 S2OH ( some rounds I did push press and some jerks)

    7 rounds + 10 sit ups + 150 reps

  28. TL

    Mobility
    WU x 1

    Group Mobility + WU

    EMOTM for 7 min
    5 Push Press @ 70% (65#) too heavy

    AMRAP in 9 min
    10 Situps
    10 S2OH (60%) (45#) went lower on weight because I really struggled with the other one.

    Anything and everything that could have gone wrong with this did including nailing myself in the chin with the bar so hard I though I cracked a crown. Not fun. Overhead is definitely a goat I need to work on.

    118 reps

  29. Jen C

    Mob, Wup x 1 + Group Mob
    Group Bergener

    Heaving Snatch Balance
    4 sets x 3 reps at 50% of max
    25lbs
    25lbs (work on form)
    25lbs

    Snatch
    2 x 20, 25, 30, 30, 35
    Note: move slow through the dealift section of this lift next time

    PC + FS + PJ x 3
    do 3 times

    55, 60, 65

  30. Gabriel

    Mob
    WUx1
    6x20m sprints

    EMOTM for 7 min
    5 Push Press @ 125#

    AMRAP in 9 min scaled to Hang Power Clean 125# due to pulled neck muscle after 1st sets.
    10 Situps
    10 S2OH 115# 1st then 10 HPC 125#

    123 reps

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