Put your hands together

9
Sep

Put your hands together

Floor press – 7RM

5 rounds
12 Pistols
8 Clapping Pushups
4 Bar Muscle-ups (8 dips)

*12 min cap

Nathan coming out of the bottom

Nathan coming out of the bottom

39 Responses

  1. Melissa H

    Mobility
    WU x 1 + 34 birthday Burpees

    Group WU

    Strength: Floor Press 7 RM
    55-70-85-95-100

    WOD:
    5 rounds
    12 pistols (12″ box + 45# plate (last round +10# extra))
    8 clapping push-ups (alt. shoulder touch, rds 2-5 on knees)
    4 bar muscle ups (8 pull-ups green + purple, 8 dips)

    9:43

    Fun class, thanks Mario!

  2. Alaina

    Mob. and WUx1 plus 34 birthday burpees Happy Birthday Maria!
    Group WU
    Strength: Floor Press x7 (35, 55, 60, 65, 70, 75)
    WOD:
    5 rounds
    12 pistols with bench
    8 shoulder touching pushups
    8 pullups green plus 8 paralette dips
    9:15
    800m run with Kelly and Jackie Great class everyone! Thanks Mario 🙂

  3. Mario

    Mob + WUx1

    Floor Press 7RM
    135 – 145 – 155 – 165 – 175 – 185 (PR for reps, was previous 5RM)

    WOD w/ Jump Bar MU (fingers 10″ above bar)
    = 8:54

    Cashout: 34 bday burpees

    Lone wolf in the 7am class… Good job me!! Happy bday Maria!!

  4. Mobility
    WU x 1

    Thanks for the burpees and the hugs! 🙂 Love our gym.

    Group WU

    Strength: Floor Press 7 RM Fun partnering up with you Natacha!
    65-75-85-95-100x 4

    WOD:
    5 rounds
    12 pistols
    8 clapping push-ups
    4 bar muscle ups (8 pull-ups + 8 dips w/purple band)

    time = 9:55

    Fun class Mario!

  5. Natacha

    Fun warmup!

    Floor presses 7 rm
    65-70-75-85-90-95
    Thanks for sharing your bar Maria!

    Wod scaled with
    Alt shoulders rounds 3-5
    Pull ups (kipping) and dips (red band rounds 1-2… Added small purple band rounds 3-5)
    11:17

    Fun class Mario!

  6. Kelly B

    Mobility
    WU x 1
    34 Birthday Burpees – Happy Birthday Maria!
    Group WU

    Strength: Floor Press 7 RM
    55-65-70-75-80 (6)

    WOD: 5 rounds
    12 Pistols (small box + 45# weight)
    8 Clapping Pushups (alternating shoulder touch)
    4 Bar Muscle-ups (8 pullups + 8 paralette dips)

    Time: 8:21

    800m run with Alaina and Jackie.

    Great job everyone and thanks Mario!

  7. Group animal WU
    Floor press – 7RM scaled to one arm
    15-20-25×5.

    WOD
    5 rounds
    12 Pistols (small box + 45#)
    8 Clapping Pushups (scaled to 1 arm floor press)
    4 Bar Muscle-ups (scaled to 8 1 arm strict press + 8 1 arm ring rows)

    Time: 8 minutes
    *12 min cap

    My left arm is usually my weakest, by a lot so these one arms movements felt funny. Good practice 🙂
    Great 8:30 class today. Lots of laughs and dancing

  8. Kevin

    Group animal warm-up.

    Then I got to work on ALL my goats. Funny.

    Floor Press x7
    65-95-115-135

    5 rounds
    12 Pistols
    8 Alternating shoulder touch pushups
    4 Jumping BMU (7’2″ bar)

    12:13

    Heavy Kevin didn’t like this wod.

  9. Gabriel

    WUx2
    Group animal warm-up.

    Floor Press x7
    95-115-135-145-150×6.5. Was almost there

    5 rounds as Rx’d
    12 Pistols
    8 Clapping Pushups
    4 Bar Muscle-ups

    Time–> 9:27 (Is that what is on the board?, Just wrote down the time I saw at the top of my last BMU)

    Great work 12:00PM folks!

  10. Cara

    Floor Press 7RM
    55-65-75-80-85-90#

    WOD: 5 rounds, 12 min cap
    12 pistols (with black box)
    8 clapping pushups (shoulder touches, from knees)
    4 bar muscle-ups (jumping muscle-ups from 22.5″ to 7′ bar)

    Time: 8:04

    Thanks Steph! Glad I went with the jumping muscle-ups, thanks for the lesson!

  11. Heather Colleen

    LOVED the animal warm-up…still working on a proper bear crawl. 🙂

    Floor press – 7RM
    40-55-65-70

    5 rounds
    12 Pistols 12″ box + 25# plate
    8 Alternate Touch Pushups
    8 ring rows + 8 Paralette dips

    Time: 10:28

    Happy with everything, especially going down a plate for my pistols. Happiest, I think, that I put my ego to the side and ring row’d this WOD (not due to injury, just want to move toward a strict pullup.) They may not be as “cool” as pullups, but man do they ever burn!

  12. – Mob
    – WUx2
    – 27 bday burpees
    – Animal warmup thing

    Floor press x7
    65-95-115-135

    5 rds:
    – 12 pistols (with band on a pull up bar held overhead… I didn’t like this option, box next time)
    – 8 alternating shoulder touch push ups
    – 8 pull ups
    – 8 dips (blue band)

    I had 6 dips left at the time cap, arggggg!

  13. Steph H

    Mob/WU x1
    Group WU + 27 bday burpees

    Floor press 7Rm
    55/60/65/70/75

    Wod: 5 rounds 12 min cap
    12 pistol(box)
    8 alt shoulder touch pushups
    8 pull up(green/red) + 8 paralette dips
    Time: 8.13

  14. WU × 1
    34 Birthday burpees for Maria. Hope your day was excellent!
    Animal warmup

    Strength: floor press × 7
    40, 45, 50, 55, 60…out of time for attempt @ 65

    WOD
    5R
    12 pistols – box target
    8 pushups with a shoulder touch – alternating shoulders
    8 pullups – green and pink bands
    8 paralette dips

    10:23

    Cashout: shoulder stretch on the wall
    800m run with Alaina and Kelly. Thanks ladies!

    Whew! My shoulders need a break!

  15. mob wux1
    34 B burpees Maria
    group wu
    floor press
    7 RM
    95X7 115X7 125X7 125X7
    WOD 5 round
    12 pistol (on a box)
    8 clapping push up( alt shoulder touch)
    4 bar muscle up (8 ring row 8 dip)
    time 8:36
    run 400 m

  16. Mobility
    WU x 1 + 34 birthday Burpees

    Group WU

    Strength: Floor Press 7 RM
    55-65-75-80# (PR)

    WOD:
    5 rounds
    12 pistols (bench)
    8 clapping push-ups (scaled to regular, rds 4-5 on knees)
    4 bar muscle ups (8 pull-ups black + 8 paralette dips)

    9:50

  17. Jen C

    Mob + Wup x 2
    Group Wup = Animals = super fun

    Strength – Floor Press – 7 rep max
    45 (bar only), 50, 55, 60, 65, 70

    WOD:
    12 pistols (18 inch box – need to go lower next time)
    8 clapping Pups
    4 Bar Muscle up (jumping from 18 inch box) – work on form next time

    Time = I think was 9:40

    Great WOD! Tried tried the clapping Pups for the first time and then Steph pushed me to try the jumping muscle-ups for the first time too. Need to work on these.

    Great race Steph 🙂

    Great class Chantal! 🙂

  18. Mobility
    WU x 1 + 34 birthday Burpees

    Group WU

    Strength: Floor Press 7 RM
    252-35-45-55-65

    WOD:
    5 rounds
    12 pistols (bench +10# plate)
    8 clapping push-ups (knees)
    4 bar muscle ups (8 pull-ups green + blue band & 8 ring dips blue band)

    Time = 8:34
    cash out – 400m run

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