Thursday WOD

10
Sep

Thursday WOD

Bench Press
3-3-2-2-1-1

AMRAP in 10 min
Row 1200/900m (Buy-in)
4 Muscle-ups
10 HR Pushups

The Ice Man taking a quick break

The Ice Man taking a quick break

55 Responses

  1. Bench Press
    3-3-2-2-1-1
    55×5 (WU)-65-70-75-80-85-90# (matched theoretical 1RM)

    AMRAP in 10 min
    Row 900m (Buy-in)
    4 Muscle-ups (8 Ring Rows)
    10 HR Pushups

    4 Rounds, 7 Pushups

    Thanks Shane!

  2. Mobility
    WU x 1 (12 reps)

    Strength: Bench Press (nice sharing the bar Laura and Dom!)
    3-3-2-2-1-1
    55×5, 70-80-85-95-100-105 (PR)

    WOD: AMRAP in 10 min
    Row 1200/900m (Buy-in)
    4 Muscle-ups (scaled to 8 ring rows)
    10 HR Pushups
    Total: 5 rounds + 8 ring rows

    Thanks Shane. Good job everyone 🙂

  3. Mark D

    MOB + WU x 1 (12 reps)

    Bench Press
    3-3-2-2-1-1
    135#, 155#, 175#, 175#, 205#, 205# (thanks for the spot Gabe & Shane)

    WOD: AMRAP in 10 min
    Row 1200/900m (Buy-in)
    4 Muscle-ups (scaled to 8 ring rows)
    10 HR Pushups
    Total: 3 rounds + 8 Ring Rows

  4. WUx1 12 reps

    Bench Press
    3-3-2-2-1-1
    160-160-165-165-170-175 (PR of 10#)

    AMRAP in 10 min
    Row 1200m (Buy-in)
    4 Muscle-ups
    10 HR Pushups

    As RX score would be 1 rep. Do need to get back to these.
    Scalled rest to BMU 1 round and 2 BMU

    Great work morning folks!

  5. Ange

    Bench Press
    3-3-2-2-1-1
    95 – 105- 115-120-125-130 (PR) Thanks for sharing the bar Gerry!

    WOD: AMRAP in 10 min
    Row 1200/900m (Buy-in) 3:37
    4 Muscle-ups (scaled to 4 assisted bar muscle ups with 24″ box)
    10 HR Pushups
    Total: 2 rounds + 4 push ups

    that was tough – really love doing bar muscle ups….can’t wait until I can ditch the box 🙂

  6. Bench Press
    3-3-2-2-1-1
    75-85-95-105-115 (F)

    WOD: AMRAP in 10 min
    Row 1200/900m
    8 pullups
    10 HR pushups
    Total: 5 + 4 pullups

    Wow that row destroyed me! Thanks for letting my go first Josh, such a gentleman 🙂

  7. Blake

    Bench Press
    135(3) – 155(3) – 175(2) – 185(2) – 190(1) – 200(f)
    Geez, it’s like not doing much bench press doesn’t help improve your bench press!

    WOD:
    AMRAP in 10 min:
    — 900m Row buy in then,
    — — 4 Muscle Ups
    — — 10 Hand-Release Pushups

    Score: 2 round even
    Hit failure on the pushups and couldn’t press out of the hole on the last set of MU’s.

    Big thanks to everyone who stuck around and gave me a boost!

    Thanks for letting me sneak in Steph!

  8. Sheldon

    Bench Press 135 x 10, 155 x 3, 175 x 3, 195 x 2, 225 x 2, 245 x 1, 250 x 1

    WOD:
    AMRAP in 10 min:
    — 900m Row buy in then,
    — — 4 Muscle Ups (Scaled to jumping muscle ups)
    — — 10 Hand-Release Pushups

    3 rounds plus 1 rep

  9. Robyn Childs

    Mobility+WUx1(12 Reps)
    Group Mobility

    Bench Press
    3-3-2-2-1-1
    35#,55#,60#,70#,75# (failed 1st attempt),75#(PR)

    AMRAP in 10 min
    Row 900m (Buy-in)
    4 Muscle-ups (8 Ring Rows)
    10 HR Pushups

    4 Rounds even 🙂

  10. Steph H

    Mob
    WU x1(12)

    Group Mob

    Bench Press
    3(65#)- 3(75#)- 2(85#)- 2(95#)- 1(100# F)- 1(100# PR)

    WOD AMRAP 10 mins
    Row 900m (BuyIn)
    8 RingRows
    10 HR Pushups(toes)
    Total : 4 rounds

  11. Bench press
    115×3 120×3 125×2 130×2 135×1 ran out of time, hoping for 140# 1RM next time

    WOD with jumping bar MU (bar just above my head)
    4 + 5 HRPU

    Thanks Marcel! Great work everyone.

  12. Mel G

    Mobility + WU x12 reps + group mobility

    Bench press. 3-3-2-2-1-1
    65-75-85-95-105-110 (5# PR)

    WOD: AMRAP 10 minutes
    900m row buy in
    8 pull-ups
    10 HRPU

    So…1st round did 4 pullups + 4 ring rows, then Kevin called me out on it (thanks!)…then, completed the rest of the WOD with pull-ups.

    3 rounds + 1 pull up

    Open gym

    Front squats x5
    75-95-105-115-125-135

    Split jerk
    65×5-85×3-95×3-105×1 (x5)

    10 HSPU with 10# + abmat

    Thanks for the tips Marcel!

  13. BJ

    Bench Press
    80#x 3
    85#x 3
    90#x 2
    95#x 2
    105#x 1
    115#x 1

    15# PR!!!

    WOD- AMRAP in 10 min

    Row 900m (buy in)
    8 Ring Rows
    10 Hand Release Push Ups (knees)

    6 rounds 6 PUs

  14. Bench

    205-235 X 3
    255-275 X 2
    290-305 X 1

    WOD – AMRAP 10 min

    1200m Buy in row
    Remaining time:
    8 ring rows
    10 HR Pushups

    4 rounds plus 4 ring rows.

    Thanks for sharing the bar and doing the WOD with me tonight Matt!!

    Thanks for the class Marcel!

  15. Shane H

    Bench Press
    3-3-2-2-1-1
    135/ 185/ 205/225/245/265/275 did floor presses! 
    AMRAP in 10 min
    Row 1200/900m (Buy-in)
    4 Muscle-ups (I did bar muscle ups) 
    10 HR Pushups

    4rds 7 Pushups 
    Row was about 4:30
    Great class Marcel and great work everybody!! Nice big class!! 
    Also managed to do a couple strict ring mu’s!  First since January… Yay 

    Score: 4.11

  16. Bench Press
    3-3-2-2-1-1
    100-105(x2)-105-110-115 PR
    I think I might have forgotten a set?
    This felt heavy from the first lift, I didn’t think I would match my previous PR tonight, but I ended up with a 5# PR 🙂
    Thanks for sharing the bar Cara and Jen!

    WOD
    AMRAP 10 mins

    900m row buy in
    8 ring rows
    10 HR Push-ups(from toes)

    Total: 3 rounds +1 push-up

    Fun class! Thanks Marcel!

  17. Frankie

    wux1+ mob

    Bench Press with Marcel!
    3-3-2-2-1-1
    135-135-155-155-185-185 kept it light because of shoulder pain

    WOD scaled
    AMRAP in 10 min
    Row 1200m (Buy-in)
    scaled to 8 pullups
    10 HR Pushups

    4 Rounds
    completed row at 5 minutes

  18. Amanda

    WOD rx’d: I think it was 4 rounds + 4 pullups

    I didn’t use pennies because I didn’t think I’d get more than a couple rounds and then not surprisingly, I lost count. Thought I only did 3 rounds but most people that I’d usually keep pace with did 4 and although my push-ups are a bit slow, my pullups were all unbroken so…I’m thinking I did 4 rounds.

  19. Annie

    Bench Press
    3-3-2-2-1-1
    #55-60-65-75# ran out of time but got 5# PR

    AMRAP in 10 min
    Row 1200/900m (Buy-in)
    4 Muscle-ups scaled to 8 ring rows, 1 step
    10 HR Pushups

    4 rounds + 5 HRP

  20. MOB + WU (12 Reps)

    Bench Press
    3-3-2-2-1-1
    85-95-105-115-115-115

    WOD: AMRAP in 10 min
    Row 1200/900m
    8 Ring Rows
    10 HR pushups

    3 Rounds 4 Ring Rows

    Forgot to post last night and tgat 1200m row was rough.

    Nice big class, great work everyone and thanks for sharing the bar Dan and Ryan.

  21. Heidi

    Bench Press
    75 x 3
    80 x3
    85×2
    95×2
    105 x 1
    110 – Failed
    105 x 1

    In 10 minutes:
    900 meter row
    with remaining time, AMRAP
    4 Bar Muscle Ups (Very Assisted. While standing on box, bar was at the tip of my nose)
    10 HR Push Ups
    3 rounds + 4 BMU

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