Wednesday WOD

4
Feb

Wednesday WOD

Shoulder Press x3
60-65-70-75-80-85%

AMRAP in 10 min
10 G2OH (95/65#/60%)
20 OH Lunges (45/25#)
30 Double Unders

The other other Kevin

The other other Kevin

72 Responses

  1. running late, WUx1
    Ring Rows @ 4 feet-5, 3 feet-5
    Shoulder Press
    3 x (#45, 50, 55, 60, 65, 70(2), 70) Thanks for the push Patrick!!
    WOD: Amrap 10 min.
    10 G2OH #65
    20 OHL # 25
    30 Double unders (singles)
    Score: 3 rounds plus 15 OHL
    Thanks Patrick!!!
    Great class everyone 🙂

  2. Kelly B

    Mobility
    WU x 2

    Group Mobility

    Strength: Shoulder Press x 3 (nice sharing the bar Tania)
    60-65-70-75-80-85%
    40-45-50-55-60-65#

    WOD: AMRAP in 10 min RX
    10 G2OH @65#
    20 OH Lunges @25#
    30 Double Unders

    Score: 3 rounds + 3 G2OH (Tough)

    Good job everyone. Thanks Patrick!

    Cashout: Beat swings and T2B practice

  3. Amy Hogan

    Mobility
    WU x 1
    Group Mobility

    Strength: Shoulder Press x 3
    50-55-60-65-70-75

    WOD: AMRAP in 10 min RX
    10 G2OH @65#
    20 OH Lunges @25#
    30 Double Unders

    Score: 2 rounds + 20 OH lunges

  4. Kevin

    Shoulder Press x3 (still testing things out)
    65-75-85-95-100-105 (little pinch, nothing too bad)

    WOD Rx’d
    4 rounds + 10 G2OH

    Tested out a new rope. Very fast! Probably because it’s orange.

  5. Tania

    Shoulder Press 3x 40,45,5055,60,65 (nice sharing the bar with you Kelly!)

    WOD: AMRAP 10 min Rx
    10 G2OH – 65#
    20 OH lunges – 25#
    30 Double unders

    Total: 2 Rounds + 25 Double unders

    **Hard time stringing together my double unders. Tough WOD… Great work 6am crew and excellent coaching as always Pat!

    1. Patrick Arseneau

      Solid form. Time to step it up a notch 😉 See if you can find time to test a few 1RM lifts. However, since you’re looking for something to base your WOD weights on, you want to be a little “reserved” when attempting a 1RM. If it takes 100% effort (screaming, vein poping, almost passing out) to make a lift, you probably don’t want to base your WODs on that number. 90% effort should be enough.

      If you’re scratching your head cause you have no idea what I just said, flag me down and ask me 🙂

  6. Laura

    MOB+WU × 2

    Shoulder Press
    30, 35, 40, 45, 50, 55 (super happy with this, don’t think I’ve gone above 45 before)

    WOD
    55# for G2OH
    25# plate
    DU’s

    2R and 20 DU

    DU’s make me gasp for air… not sure I can skip and breathe simultaneously! BUT, very happy with how well they went this morning, was getting anywhere from 5-15 in a row 🙂

    Fun class Patrick, thanks!

  7. Blake

    Open Gym
    WU x 2

    Front Squat x 5 (from the floor)
    135 – 160 – 185

    Deadlift x 5
    205 – 265 – 285 – 305

    Yesterday’s WOD:

    10 Rounds of:
    — 3 Deadlifts @ 275 (70%)
    — 3 HSPU
    TIME: 7:03

    Bracing for deadlifts got really hard.

  8. Open gym opted for yesterday “Deadlift Tuesday” I love deadlifts.

    Deadlifts x 5
    120-145-160-170-180

    WOD 10 rounds
    3 Deadlifts @ 160#
    HSPU with Abmat (time to lose the mat I think)

    time = 6:33

    Great job Blake! I was happy to have you next to me.

  9. Mobility + WU x 1

    Shoulder press (x3)
    35-55-60-65-70-75-80 (F/3rd rep)

    WOD: AMRAP 10min

    10 G2OH @ 65
    20 OH Lunges @ 25
    30 DU

    Rx- 3 rounds + 1 G2OH

    After being sick for a week and away from this lovely place for 9 days…it felt wonderful to be back! 🙂

  10. Hannah

    M+WU+100 singles
    Groub mobility

    Shoulder press x3
    60-65-70-75-80-85%
    30-35-40-45-50-55lb

    WOD:
    AMRAP 10 mins
    10 G2OH (C&J) 50lb
    20 OH lunges 25lb
    90 singles

    Total: 3+ 6 G2OH

  11. Patrick Arseneau

    Shoulder Press 3x (Based on current 1RM of 115#)
    70-75-80-85-92-97.5
    Felt pretty good.

    WOD Rx:
    AMRAP 10 mins
    10 G2OH (C&J) 95#
    20 OH lunges 45#
    30 DU

    3 Rounds + 7 G2OH

  12. Terri-Lynn

    Mobility & WU x 1

    Shoulder Press x 3
    50-55-60-65-70-75 (Failed on 3rd @75)

    Thanks for the tips Pat, will try to rest less at the top.

    WOD:
    AMRAP 10 mins
    10 G2OH (C&J) 65#
    20 OH lunges 25#
    30 DU

    3Rounds + 6 G2OH Rx

  13. MOB
    Group WU/ MOB

    Strength: Shoulder press X 3

    100 – 115 -120 – 135 – 140

    WOD: Rx’d 3 rounds 16 lunges.

    Highlight: Matching with BJ 😀

    Review/Tips for future: PACING!! I swear it didn’t even enter my mind until Kevin mentioned it after the wod. facepalm! come to these workouts with a plan you dummy 😛

    Thanks Mario! Great coordination of such a nice big class!
    Good job 5 pm’ers

  14. Frankie

    WU x 1 + 100 single unders

    Group Mobility

    Strength: Shoulder Press x 3
    100-115-125-135-140

    WOD: AMRAP in 10 min
    10 G2OH @95#
    20 OH Lunges @45#
    90 single unders

    Score: 2 rounds + 7 single unders

  15. WU × 1
    MOB

    Managed to string together 4 cycles of “single, single, double” in a row!

    Shoulder Press
    45, 50, 55, 60, 65, 70#

    WOD
    10 G2OH–65#
    20 OHL–25# plate
    30 DU’s (scaled to 90 singles)

    2 Rounds and 13 OHL

    Great crowd and a great partner!

  16. mob wux1
    group mob
    shoulder press
    65×3 75×3 85×3 90×3 95×3 100×3
    WOD AMRAP in 10 min
    10 ground to overhead 75#
    20 overhead lunge 25#
    30 DU ( 90 single)
    4 round + 2 G2OH

  17. Heather S

    Shoulder press x 3
    60-65-70-75-80-85(2)
    (80 felt so good I thought I’d give 85 a try. Current 1rm is 90)

    Wod Rx
    3 rounds + 5 G2OH

    First wod with my new yellow skipping rope. Apparently not as fast as orange

  18. WU × 1 + DU practice
    MOB

    Shoulder Press x 3

    85-90-100-105-115-120#

    WOD AMRAP in 10 min

    85# for G2OH
    45# plate
    10 DU + 60 singles

    2 rounds + 10 OH lunges

    Thanks for the push Pete and great work!

  19. Cara

    Shoulder Press x3

    60-65-70-75-80-85# – 3rd rep at 85# wasn’t pretty

    WOD as Rx:

    3 rds + 5 OH lunges

    Fun race Kim! …we both secretly knew that was happening I think haha

    Thanks for the push at the end “other, other” Kevin, and for the help in open gym!

    Open gym:

    worked on grip strength, strict pull ups, T2B & HSPU with just an ab mat (kipping)

    my back and shoulders are sufficiently sore/tired

    Awesome class tonight, thanks so much Amanda!

  20. Kevin L

    WUx2 + 40 DUs
    Mobility
    AMRAP 10 min of
    10 G2OH (95)
    20 OH lunges (45)
    30 DUs

    Rounds : 3 plus 3 lunges

    That workout was awesome but I definitely had a bit of Fran cough after. Blah. Great job everyone!

  21. Krystal

    Mob + WU

    Strength: Shoulder Press x 3
    60-65-70-75-80-85%
    35-45-50-55-60-65#

    WOD: AMRAP in 10 mins

    10 G2OH @55#
    20 OH Lunges @25#
    30 Double Unders

    Total: 3 rounds

    Great class! Thanks Mario 🙂

  22. Tina W

    group mob
    strength

    60,65,70,75,80,85 %
    15,25,30,35,40,45 #

    WOD AMRAP in 10

    10 G2OH (40# c+j)
    20 overhead lunges 10#
    30 DU….90 singles

    Total 2 rounds thanks Alison for ur help and motivation…:)

  23. Jen

    Wup x 1 + 40 DU

    Shoulder Press x 3 (3 rep max is 70 so The. 1 rep is 80lb)
    50lbs, 55, 60, 65, 70 (just getting heavy), 75 – think I need to find a new 1 rep max

    WOD:
    10 G2OH – did jerks at 50lbs
    20 OHLunges (1st round did 25lb 1 arm KB Lunge – due to sore wrist, but borrowed The Other Kevin’s wrist straps for the rest and grabbed a 25lb plate – and wow – what a different – Thank you Other Kevin!)
    30 DU

    Total = 3 rounds and 5 OHLunges

  24. Shoulder Press x3
    60-65-70-75-80-85%
    45,50,55,60,65,70#

    AMRAP in 10 min
    10 G2OH (rx!!)
    20 OH Lunges (rx!!)
    30 Double Unders

    3 rounds and 2 G2OH

    Thanks for encouraging me to go Rx Amber and BJ! Would have done it without you! 🙂

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