Lots of Strength

27
May

Lots of Strength

Good Mornings x5
Keep weight β€˜light’ for 5 sets.
Rest 2 minutes between sets.

Practice HPC for 10 minutes, building up to WOD weight.

EMOTM for 5 minutes
6 Hang Power Cleans (155/110#/65%)
Max Burpee Box Jumps (24/20β€³) in remaining time

Cashout – Accumulate 5 minutes in a plank

Compare to Nov.5/14

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44 Responses

  1. Tony Steeves

    Mobilityx1 warmupx2
    5sets of 5 at 65#
    HPC build up to WOD 75#
    EMOTM for 5min
    6HPC (155/110/65%) 75#
    Max burpee box jumps (burpees) 34

    Cash out accumulate 5min plank (8:30)
    Did muscle cleans instead of HPC (knee)

    Great class 6amers!!!!

  2. Alaina

    Good mornings
    5x 35-55-60-65-70-75#
    Hang Power Cleans
    6x 55-65-70-75#
    EMOTM for 5 min.
    6 HPC @ 75#
    Max Burpee Box Jumps
    Score: 24
    Plank 5min. This took me 8 min.
    800m run with Jackie, Bob, and Christie!
    So nice to meet you Christie πŸ™‚
    Thanks Patrick!! Great class!

  3. Amanda

    Was running late for class…did a quick warmup and then the wod..

    @ 95#, 26 reps. 2 more than last time, same weight. boo. I had a strategy and didn’t keep it. Lesson learned.

  4. Crystal

    Mob
    WU x 1
    Tried doing good mornings but couldn’t get the bar back over my head to change up the weights due to the shoulder and Maria wouldn’t help me anymore. πŸ˜‰

    WOD
    One arm HPC @ 30#
    Reverse burpee box jumps
    19 burpees
    So sweaty, so gross. Thanks for getting the fan down Amanda and Maria!

    Good job les filles on the tackling one of the regional wod’s.

  5. Debbie

    Open Gym

    WU + lots of mobility

    1 Snatch + 5 Overhead Squats
    35-55-65-70-75

    EMOTM for 10 mins – 5 HSPU
    25#+10#+ab mat

    800 m. run

  6. Mel G

    Open gym

    Mobility + WU x1

    Regional WOD with Bachman

    1 mile run (800m)
    50 OHS @ 85#
    100 abmat sit-ups
    150 DU
    50 SDHP
    100 jump over box @ 18′

    23:36

    Thanks for putting on some Ed tunes Kevin! πŸ™‚

  7. WU x 2
    Group Movement Practice

    Good Mornings x5
    40, 40, 45, 45, 50
    Rest 2 minutes between sets.

    Practice HPC for 10 minutes, building up to WOD weight.
    55, 55, 60, 60

    EMOTM for 5 minutes
    6 Hang Power Cleans @55#
    Max Burpee Box Jumps (step ups, 20″ box)
    19 Burpees

    Cashout – Accumulate 5 minutes in a plank
    2:00, 1:00, :30, :30, :30, :30

    800 metre run with Bob, Alaina and Christie. What a beautiful morning!

    Thanks for the excellent coaching Patrick.

  8. Terri-Lynn

    Good Mornings
    35-55-55-55-55

    Hang Power Cleans x 6
    55-70-75-80-85#

    WOD
    EMOTM
    6 HPC (155/110/70%)
    Max Burpee Box Jumps

    @85# and reverse Burpees
    20 Reps

    Doubled my score from Nov and 10# heavier.

    Last time I did this I have no idea what exactly was wrong, but my comments for this WOD were not pleasant so I am very happy with today’s results.

  9. Good mornings 5×5 @ 35#

    Build up to wod weight for hpc

    Wod @ 85# : 17 burpee Boo-yah box jumps! Last time I only had 11 and my comment was ‘don’t think just jump’. I still struggle with the thinking part, but much better than November. Super happy πŸ™‚

    Cashout: accumulate 5 mins of plank. 40s,40s,40s,40s,30s,30s,40s,40s. Again, better than last year.

    Overall an awesome day for me at the gym. Left sweaty and smiling!

  10. Baukje

    Good Mornings – 5 sets of 5
    Kept them light
    35#-35#-40#-40#-40#

    HPC:
    40# x 8 – 50# x 8 – 55# x 6 – then Kevin said: “Add the 10 plates”, so 75# x 6
    Kevin made me add more weight for the WOD. I thought he might be crazy! Anyway, I did increase the weight.

    WOD: EMOTM for 5 min
    6 HPC @ 85#
    Max Burpee box jumps (20″ box)

    Total burpees: 13
    Kevin, you were right. Not entirely crazy! Thanks for the push!

    Cash Out: Accumulate 5 min in plank (or into a sweaty mess on the floor lol :p)

  11. MOB + WU x 2
    Good Mornings x5
    40-55-55-55-55#

    Practice HPC for 10 minutes, building up to WOD weight.

    EMOTM for 5 minutes
    6 Hang Power Cleans 55#
    Max Burpee Box Jumps (12β€³) in remaining time

    Score: 21

    Cashout – Accumulate 5 minutes in a plank & 800 run
    Nice meeting you Alaina & thanks for the run πŸ™‚

    Enjoyed the 6am class, thanks Patrick!

  12. Gilles

    mob wux2
    good morning 5 set of 5
    65×5 85×5 85×5 85×5 85×5
    EMOTM for 5 min
    6 HPC ( 125#)
    max burpees box jump ( 20 in)
    7-4-4-3-6=24 rep
    cash out 5 min plank
    5 min unbroken

  13. BJ

    Mob + WU + 400 m run

    Good mornings
    5x 35-40-45-50-55#

    Hang Power Cleans
    55-60-65-70#

    EMOTM for 5 min.
    6 HPC @ 70#
    Max Burpee Box Jumps
    Score: 16
    * PR of 10#, same reps but used the 18″ box!

    Plank 5min. This took me 9+ min. Of sliding across the floor in my own sweat. Gross!

    14/30–800m run with Baujke and Pete! Thanks guys, it was a HOT one!

  14. Good mornings 5×5 @ 35#

    HPC up to 125#

    WOD @ 95#
    Score: 26

    Cash out: I don’t even know, it was sweaty.

    This was heavy for me, wrist was hurting and everything is sticky and sweaty haha. I hate shorts and I never wear them….but I did today and ouch. Bar does not slide on sticky legs, even with chalk.

    Open gym: mobilty, worked on dip technique for split jerk with just bar and did a few hspu with abmat.

    Thanks Kevin!

  15. Shane Hayes

    Mobility and Wu x 1 plus crossover symmetry
    Group Wu
    Strength weighted good mornings
    95 /115 /135
    HPC x 6
    135 /155 /185
    Wod rx’d
    32 reps.
    One less than last time…… Boo
    Cashout accumulated 5 min in plank,around 7:30 minutes.
    Great class Patrick and great work 6 amer’s

  16. Heidi

    Good Mornings x 5
    45-45-55-65-65

    Hang Power Cleans x 6
    65-75-85

    EMOTH for 5 Min.
    6 HPC @ 75#
    Burpee Box Jumps (20″): 7-4-4-4-5 for total of 24
    (That was tough…thankfully it was only 5 minutes

    5 Min accumulated plank
    First set a 1:00, rest were all 30 seconds with 30 second rest.

  17. 5 sets of 5 GM at 45#

    HPC build up to 155#

    EMOTM for 5min
    6 HPC @ 145#
    Max Burpee Box Jumps
    Score: 26

    …too heavy. Next time be less dumb.

    Cash out accumulate 5 min plank (8:15). After Monday that felt pretty awful.

    Nice to see new faces!

  18. Mob + WUx1

    Back Squat:
    135×5 – 185×5 – 225×3 – 245×3
    275×3 – 295×3 – 315×3 (PR)
    335×1 – 345×1 (PR)

    Bench Press:
    135×10 – 155×10 – 175×10
    185×5 – 195×5 – 210×3

  19. Annie

    Good Mornings x5 @ 35#
    Keep weight β€˜light’ for 5 sets.
    Rest 2 minutes between sets.

    Practice HPC for 10 minutes, building up to WOD weight. Up to 70#

    EMOTM for 5 minutes
    6 Hang Power Cleans (155/110#/65%) #55
    Max Burpee Box Jumps (24/20β€³) in remaining time =15

    Cashout – Accumulate 5 minutes in a plank= 8:37

  20. Rachel

    WU x 2
    Group Movement Practice

    Good Mornings x5
    25, 25, 30, 30, 35

    Practice HPC for 10 minutes, building up to WOD weight.
    25, 30, 35, 40

    EMOTM for 5 minutes
    6 Hang Power Cleans @35#
    Max Burpee Box Jumps (12β€³ box + 25#plate)
    19 Burpees

    Cashout – Accumulate 5 minutes in a plank
    1:00, 1:00, :30, :30, :30, :30, 30, 30 Time 8:26

  21. 5 sets of 5 GM
    45-95-105-115-125

    HPC build up to 125#

    EMOTM for 5min
    6 HPC @ 115#
    Max Burpee Box Jumps
    Score: 37
    PR of 6 Burpees.

    Accumulate 5 min in a plank
    5:45

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