Hands on it!

28
Apr

Hands on it!

Deadlifts x3
3 sets @ 70%

21-15-9 reps
Thrusters (95/65#/55%)
Toes to Bar
Hang Power Cleans

*15 min cap

Compare to CrossFit Per Ardua (cause they are doing the same WOD)

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41 Responses

  1. Kevin

    Deadlifts x3
    205-245-285-285-285

    WOD Rx’d
    7:15

    Thrusters – unbroken
    T2B – 8-7-6; 6-5-4; 5-4
    HPC – a mess!

    12 GDH situps
    Shoulder Press x8 w/ 1 min rest
    65-70-75-80-85-90(6)
    Tabata Planks with a bunch of cool peeps

  2. Vanessa

    Lab
    Hip and shoulder mobility
    Crossover symmetry
    Clean and jerk
    1C+3J 65-75-85#
    1C+2J 95#
    100#-didn’t get under the jerk. Multiple times.
    Burpee over box jump practice
    Tabata planks

    Deadlift x3 3 sets @150#

    21-15-9
    Thrusters @65#
    T2B. Scaled to knee raises
    Hang power clean
    Time: 10:07
    I felt like I was going to puke after one thruster… Knew nothing good was coming after that. Everything very broken. Would like to try this one again. Eventually lol
    Thanks for the push to pick up the bar Kevin

  3. Blake

    WU x 2

    Deadlift
    135(5) – 185(5) – 225(5) – 280(3) – 280(3) – 280(3)

    WOD as Rx’d
    12:18

    Thrusters…weren’t as bad, so maybe “thruster therapy” is paying off.
    Everything was broken up into nice sets until the last round where it was just broken.

    Thanks Steph!

  4. Tara Betts

    Deadlifts
    3 x3 @145#

    WOD
    21-15-9
    Thrusters @45#
    Toes to bar(hanging knee raises)
    Clean and jerk

    Time: 9:48

    Cashout: 400m run(12/30) in the cold rain…but I did it!

    Thanks Vanessa for encouraging me along WHILE you were WODing 🙂 <3

    Had a great time with the 8:30am class. Thanks Kevin!

      1. Tara Betts

        I made a commitment to run 400m after every single WOD for 30 days, whether I want to or not. I’m just trying to keep myself accountable to what I promised that I’d do.

        And trust me, the spirit in which I made that promise has long since left me 😛

        But I’m still plugging away 🙂

  5. Jason Gagnon

    Mob
    Wu x 2 and situp as GHD’s
    Group Mob
    Deadlifts x3
    185-225-265-265-265
    WOD Rx’d
    8:54
    Thrusters – split in 2 for all sets
    T2B – split in 2 for all sets
    HPC – split in 2 and last set unbroken

    Cash out – 4 figure and wrist on floor

  6. Robyn

    Deadlifts
    WU 5×75#
    WU 3×90#
    3 x 3 @ 105#

    LOVED the Deadlifts! Felt so encouraged I could have done them all day! 🙂

    WOD @ 35# w/Hanging Knee Raises

    Time = 14:53

    Dear Self:
    You contemplated letting the clock run out at the 5th of 9 HKR and you may have collapsed and cried for a few seconds at the end of the WOD, but you made it through! 🙂 Yay, you!

  7. Heather S

    Deadlifts 3
    WU @ 145-170#
    3 x 3 @ 70% – 230# (just realized this is 80%!!)

    Wod: Rx’d (cause Kevin said)
    Time 14:23

  8. Gilles

    mob wux2
    group wu
    deadlift 3×3 @ 70%
    135×5 185×5
    225×3 225×3 225×3
    WOD
    21-15-9
    thruster 75#
    toe to bar
    hang power clean
    time 10:40

  9. Janet

    Deadlifts
    3 x3 @85# thanks for the pointers Kevin

    WOD
    21-15-9
    Thrusters @35#
    Toes to bar(hanging knee raises)
    Clean and jerk

    Time: 10:03

    Got to do an extra 8 thrusters before my first set of cleans 🙂 whoops Thanks Krista.. the little voice behind me saying cleans!!

  10. Krystal

    Deadlifts x3
    3 sets @ 105

    WOD
    21-15-9 reps
    Thrusters (45#)
    Toes to Bar
    Hang Power Cleans

    Time: 11:27

    Great class! Thanks Patrick

  11. Tina W

    deadlifts
    3×3 @ 70%
    120#

    WOD
    21-15-9
    thrusters (getting better …will use more weight next time )
    knee raises ( getting better …will practice more)
    hang power clean (only used the 15 cause of the thrusters :))
    15#
    9:15

  12. Matt H

    Deadlift 3 x 3 at 70 %
    95, 135, 155, 185
    …still struggling with the going “down” part. Have to remember to get me arse back before bending my knees!

    WOD at 75# with hanging knee raises
    9:56

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