Another Open WOD!

20
Jan

Another Open WOD!

Deadlifts x3
60-65-70-75-80-85%

Open 13.4
AMRAP in 7 min
3-6-9-12…etc.
Clean and Jerks (135/95#/60%)
T2B

Compare to Sept.3/13

Can you find Joanna in Dublin?

Can you find Joanna in Dublin?

 

63 Responses

  1. WU x 2 + 10 Wall Balls + 10 KBS
    Some mobility
    Group WU

    Deadlift
    3×115-115-115-115-115
    5×115-115-115-115-115

    Didn’t want to go higher in weights because of my back.

    AMRAP 7 mins
    3-6-9-12…(reps)
    – Clean & Jerk – 75#
    – Situps

    Score: 68

    Cashout: straight-leg hamstring stretch (2 x 20s each leg)

  2. Kelly B

    Mobility
    WU x 2
    Group WU

    Strength: Deadlifts x3
    60-65-70-75-80-85%
    125-130-135-145-150-155#

    WOD: Open 13.4
    AMRAP in 7 min
    3-6-9-12…etc.
    Clean and Jerks @60#
    T2B

    Score: 68

    Last time was Open 13.4 RX, 23 reps.

    Great class Mario. Thanks for your help.

    Good job everyone!

  3. Laura

    Mobility
    WU x 2
    Group WU

    Strength: Deadlifts x3
    60-65-70-75-80-85%
    85-90-95-105-110-115#

    WOD: Open 13.4
    AMRAP in 7 min
    3-6-9-12…etc.
    Clean and Jerks @55#
    T2B/knee raises (about 50/50%)

    Score: 47

    Cashout: straight-leg hamstring stretch (2 x 20s each leg)

    Thanks Mario! Good work everyone!

  4. Jen C

    Clothing Drive 🙂

    Thank you to those who have already donated clothing for the clothing drive. The RHS Improv team and Community Living is very grateful for your support.

    We are still collecting so feel free to bring in any clothes you no longer need. The bucket is just inside the front door.

    Have a great day peeps 🙂

  5. Kevin

    Deadlifts x3
    135-225-240-260-280-300-320-340
    All felt good.

    WOD Rx’d
    75 reps

    Tied PR. A little pissed because my clamps fell of 4 times in the workout. Could have repped out a few T2B. Oh well, next time 🙂

  6. Amy Hogan

    Mobility
    WU x 2
    Group WU

    Strength: Deadlifts x3
    120-130-140-150-160-170#

    WOD: Open 13.4
    AMRAP in 7 min
    3-6-9-12…etc.
    Clean and Jerks @75#
    T2B

    Score: 48

  7. Dead lifts x3
    115-125-135-145-155-160#

    WOD @ 60# and knees to armpits
    69 reps!

    Did this in sept 2013 with 45# and 2x kickouts and got 46 reps! PR! Thanks for pointing out that I did this before Mario!

    Lab: DU’s to 100
    WB-14#x10, 16#x20
    10# overhead walking lunges 20mX2
    Tabata plank
    Lots of mobility
    More doubles

    Congrats Heather on getting 80 unbroken DU’s!!

  8. Heather Colleen

    WU + 80 unbroken DUs…and I remembered to BREATHE! So much easier.

    Strength: Deadlifts x3
    135-145-155-165-175-185#

    WOD: Open 13.4
    AMRAP in 7 min
    3-6-9-12…etc.
    Clean and Jerks @65#
    T2P (Still not able to hang from a bar…)

    Score: 68

    Vanessa, you got me by 1!!

  9. Angela

    Strength: Deadlifts x3
    150# 165# 180# 190# 200# 210#

    WOD: Open 13.4 RX
    AMRAP in 7 min
    3-6-9-12…etc.
    Clean and Jerks @95#
    T2B

    41 reps

    I don’t think I have ever done this wod before – really liked it

  10. Deadlifts x3
    230×5-250×5-270×5-290×5-305-325
    Was doing x5 even though I had written x3 in my book for over half. No wonder it felt heavy.

    WOD Rx’d
    42 reps

    Next time i will scale as this weight is well above my 60%(105#). No PR today.

    Great work 6am peeps!

  11. Deadlifts x3
    145-155-165-175 (stopped there back felt a little tight, didn’t want to push it)

    WOD Rx’d

    45 reps

    PR of 2 reps I’ll take it and a couple rest days too! It’s fun to re-do these Open WODs!

  12. Hannah

    M+WUx2
    Group WU

    Deadlift x3
    60-65-70-75-80-85%
    80-90-95-100-110-115lbs

    WOD: Open 13.4
    AMRAP 7 min
    3-6-9-12…
    Clean and Jerk 60% @ 50lbs
    Knees to chest

    Total: 65 reps

    Cashout: straight leg 2x20sec each leg

    Never been to a Nooner before…fun class! 🙂 Nice to meet you Tina, you did great!!

  13. Blake

    Mob / WU x 1
    Group WU

    Deadlift x 3
    235 – 255 – 275 – 295 – 315 – 335
    Slight back curve on last rep of last two sets, but much better when re-bracing every rep.

    Open WOD 13.4 as Rx’d
    Score: 52 reps

    1 more than my Open score and 9 less than my PR. Toes to Bar weren’t as smooth as I liked in the 9’s.

    Thanks Coach K!

  14. Mobility
    WU x 1
    Group WU

    Strength: Deadlifts x3
    60-65-70-75-80-85%
    85#, 90#, 95#, 100#, 105#, 110#

    WOD: Open 13.4
    AMRAP in 7 min
    3-6-9-12…etc.
    Clean and Jerks @40#
    T2B/I did knee raises

    Score: 75

    Cashout: straight-leg hamstring stretch (2 x 20s each leg)

    Thanks Mario! Liked this workout! Really have to work on all things ‘hanging from bar’ ha 🙂

  15. Mobility
    WUx1 + 10 DW Dips

    Deadlifts x3
    125-130-140-150-160-175

    WOD: “Open 13.4”
    AMRAP in 7Min
    3-6-9-12-15…
    Clean & Jerks @ 80#
    Toes to Bar

    Total: 62 Reps (Last time was with 55# and I got 64 reps) I’ll take the 25# PR!! Happy with this!

    Great Class Kevin!!

  16. Tina W

    deadlifts x3
    60-65-70-75-80-85 #

    WOD open13.4
    amrap 7mins
    3-6-9-12…reps
    clean and jerks @35#
    T2B…none completed …did sit ups instead
    total 9 reps

    thanks everyone for the warm welcome loved my first day 🙂

  17. Steph H

    Mob
    WU x2

    Group WU

    Deadlifts x3
    135-140-150-165-175-185

    WOD: Open 13.4
    AMRAP 7 mins

    3-6-9-etc
    clean & jerks 55#
    Knees2chest

    Score: 66 (12 & 6 Cleans)

  18. Kimmy

    Deadlift x3
    246-265-285-305-325-345

    WOD 13.5
    AMRAP 7mins
    3-6-9-12…
    C&J 95#
    T2B scaled to knee raises
    Score: 70 reps

    Last time I did 2x lockouts and my score was 54….the time before that I did v-snaps and my score was 75. Hard to tell if there was much improvement ha…

  19. Frankie

    WU x 2
    Group WU

    Deadlift x 3
    240-260-280-300-320-340

    Open WOD 13.4 as Rx’d
    Score: 62 reps
    same score from games.
    My shoulder and hand felt really good during the workout

  20. Chantal L.

    Deads x3 with H.S.

    160-175-190-200-215-230

    Wod with 95# and knee raises: 60 reps. I’m ok with that. Did kick outs last time so can’t really compare. The grip for the knee raises felt much easier since last time I did them. Sorry 5pm for all the grunting :$

  21. MOB
    Group WU
    Strength DL
    135 – 185 – 225 – 255 – 275 – 315
    Scaled back a bit on these, saving my low back for later.

    WOD: Rx’d
    66 or 67 not sure which.

    Thanks Steph for the DL tips and class

    Let’s see how football goes after that 7 mins 😀

  22. Deadlifts X 3

    245-265-285-305-325-345

    WOD @ 135# and with hanging knee raises

    Score – 51 reps

    Last time I did this with abmat situps at the open and got 65 reps. Way different workout when you have to hang from a bar.

    Thanks for the class Steph!!!

  23. Patrick Arseneau

    Some hip mobility

    WU x 1

    Deadlift 3x
    165-175-195-205-220-235

    WOD @ 125lbs
    57 reps

    Not feeling the best after 2 week sick, but took my time and glad to be back.

  24. Deadlifts x3
    60-65-70-75-80-85%

    115-125-135-145-155-165#

    Open 13.4
    AMRAP in 7 min
    3-6-9-12…etc.
    Clean and Jerks @ 75#
    T2B – scaled K2E, but felt more like knees to anywhere between elbows and armpits…

    60 reps

    Weight felt good, but couldn’t get the “K2E” going properly for most of the wod, slowed me down a lot.

    I’m loving getting to try out some of these open wods, as hard as they are it just makes me more excited!

    Thanks Steph and great job everyone!

  25. Deadlifts x3

    115-120-125-130-135-140

    WOD “Open 13.4”

    AMRAP in 7mins
    3-6-9-12…etc

    Clean and Jerks @45#
    Knee raises

    Score: 76 reps

    Fun class! Perfect way to start the day. I always leave happy

  26. Deadlifts x 3
    115-125-135-145-155-165
    Felt good…

    Wod @ 65#
    68 reps
    (Did it rx’d @ the games with 48 reps… Than 52 @65# in sept 2013… So pretty happy with this PR… T2b treated me pretty well today)

  27. – Mob
    – WUx2
    – Group WU

    Deadlift x3
    170-185-200-207.5 (… don’t ask…)-215-230-240

    WOD:
    – C&J @ 95#
    – toes to bar
    = finished 9 rep round + 5 toes to bar = 53

    The “Ryan” in the last time post is not me and I got really confused. I did not come here in 2013, and the workout I did

  28. Mobility

    WU x 2
    Group WU

    Strength: Deadlifts x3

    60-65-70-75-80-85%

    225-240-265-270-290-315

    WOD: Open 13.4

    AMRAP in 7 min

    3-6-9-12…etc.
    Clean and Jerks x 135# scaled to 105#
    T2B

    49 reps PR of 2 reps, I’ll take it don’t get many these days!

  29. Mob + WUx2 + Barbell WU

    Deadlift x3
    265-285-305-320-345-365#

    WOD Rx = 78 reps (PR 8 reps)

    GHD Back Extensions 3x10reps

    Crossover Symmetry (Act/Comp/8reps)

    AMRAP 5 mins
    Goblet Squats 40# = 88 reps

    EMOTM 10 mins
    15 Situps

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