In case your legs started to feel better…

26
Jul

In case your legs started to feel better…

We have another T-shirt/Tank order going on. Same design as the last batch, but different colours available. Order form is under the warm-up board. Please pay upfront before the order goes in on August 8th.

Deadlifts x3
60-65-70-75%

4 rounds
12 Wall Balls
12 KBS (70/53#)
12 Box Jumps (24/20”)
12 Deadlifts (205/145#/60%)

*18 min cap

Big thanks to MC Blake Master Supreme for keeping the Hopper on track

Big thanks to MC Blake Master Supreme for keeping the Hopper on track

29 Responses

  1. Shawn J

    WUx1 12WBs 12 supermans

    Deadlifts x3
    WU 50% 160×5
    60-65-70-75%
    190-210-225-240

    4 rounds
    12 Wall Balls
    12 KBS (70#)
    12 Box Jumps (24”)
    12 Deadlifts (190/60%)

    17:14 Massive headache round 1. Looks like some massage theapy for me.

  2. Mark D

    MOB + WU + 12 WBs + 12 Supermans

    Group MOB

    Deadlifts x3
    60-65-70-75%
    135# – 155# – 175# – 195#

    4 rounds
    12 Wall Balls – 14#
    12 KBS (70/53#) – 45#
    12 Box Jumps (24/20”) – 20″
    12 Deadlifts (205/145#/60%) – 155#

    TIME: 15:23

  3. Heather B

    Deadlifts x3
    60-65-70-75%
    Up to 155
    4 rounds
    12 Wall Balls 8#
    12 KBS (70/53#) 25#
    12 Box Jumps (24/20”) 18″ jumps round one, step up round 2-4
    12 Deadlifts (205/145#/60%) 115#

  4. Group WU
    Deadlifts
    218 – 205 – 225 – 245 – 260 Thanks for Sharing with me Anthony!

    WOD: Rx’d
    Time: 15:06

    Brutal! I feel that maybe the first two rounds were too easy, so I decided to do the final two round with the added weight of wanting to vomit.

    Great job everyone!
    Thanks Maria!

  5. Hannah

    M+WU
    Grpup mob

    Deadlifts x3
    60-65-70-75%
    100-105-115-125lb

    WOD:
    12 Wall Balls 10lb @ 10′
    12 KBS 40lb
    12 Box Jumps 20”
    12 Deadlifts 100lb

    15:46

  6. 4 rounds
    12 Wall Balls 14#/10′
    12 KBS 45#
    12 Box Jumps 20”
    12 Deadlifts 130#

    12:56

    The first round felt pretty good. It was all downhill from there. Like a steep hill. It went south quickly.

  7. Kevin

    That did not feel good.

    WOD Rx’d
    10:44

    WB – unbroken (but 2 no reps)
    KBS – unbroken expect last round (7+5)
    BJ – jump up, step down
    DL – 8+4 every round

  8. Adam

    Warm up & mob x1
    + 12 wall balls #20
    + 12 supermans

    Deadlifts x3
    60-65-70-75%
    155-175-195-215-235-255

    4 rounds
    12 wall balls (#20)
    12 KBS (#70/53)
    12 box jumps (24/20)
    12 Deadlifts (205/145/70%)

    Time 12:15

    Did the first 2 rounds with #70 kettlebell and then switched to #53. Step ups 20″ box and Deadlifts were 155. Kept it all Unbroken. Thanks for the class Shane.

  9. Tara Betts

    WOD 4 rounds
    18 min time cap

    12 wallballs @6#
    12 KBS @20#
    12 Box jumps (step ups 12″)
    12 deadlifts @125#

    Time : 17:53

    I didn’t think I was going to make it under the time cap. Those last 5 deadlifts were probably the grossest feeling deadlifts I’ve ever done 😛
    Thanks for the encouragement 8:30 class. Thanks Kevin!

  10. Heather Colleen

    OG

    • Barbell work, learning to bring the bar down safely to avoid collar bone issues. I think I’ve got it!
    • 4 rounds
    10 negative push-ups (5second descent)
    10 assisted ring dips
    • 1000m row 4:35

    Deadlifts x3

    60-65-70-75%
    145 • 165 • 170 • 175

    4 rounds
    12 Wall Balls (10#, 10′)
    12 KBS (40#)
    12 Box Jumps (20”)
    12 Deadlifts (125#)

    Time 14:03

    I was really disappointed in myself right after the WOD. I had to switch to step-ups in the 3rd and 4th rounds, and I scaled a LOT. I was frustrated and annoyed.

    …..then I got the hell over myself.

    Great job, nooners!!

  11. Gillyon

    Warmup and foam rolling
    Strict hspu progression on the box

    DL (sets of 3) up to 175
    WOD almost rx’d. (Why didn’t I just grab the heavier KB?)
    KB @ 45lbs
    12:41

    10 strict hspu progressions on the box
    Great class. Glad I went. Great coaching Steph!

  12. Frank

    WUx1 12WBs 12 supermans

    Deadlifts x3
    60-65-70-75%
    245-275-295-305

    WOD
    4 rounds
    12 Wall Balls (20#)
    12 KBS (60#)
    12 Box Jumps (24”)
    12 Deadlifts (205#)
    time = 16:00
    much harder than it looks!
    good to be back after a week off.

  13. Heidi

    Dead Lifts X 3
    125-135-145-155

    WOD:
    4 Rounds
    12 Wall Balls 14# @ 10′
    12 Box Jumps (Jump up/step down)
    12 KBS @ 35#
    12 Dead Lifts @ 125#
    Time = 16:59

    That was gross! Didn’t mind the WOD so much as the heat. What a sweat-fest! Dead lifts were the worst part, which is weird, cause usually it’s the wall balls.

  14. Mark D

    Oly Clinic
    MOB + WU
    Burgener WU x 2

    Snatch x 3
    50%-55%-60%-70%-75%
    45# – 65# – 75#

    Snatch Pull x 3
    70%-80%-90%-100%
    115# – 135# – 155# – 175#

    Front Squat x 3
    65%-70%-75%-80%-85#
    95# – 105# – 115# – 120# – 130#

  15. Nick

    MOB WUX1 12 Wallballs @ 20# 12 Supermans 400m run

    WOD
    14# wallballs
    53# kbs
    20″ box
    180# deadlifts

    Time – 14:55

    Cashout:

    10 Mackenzie push ups
    400m Run
    10 strict pull ups

  16. 5k Bike

    Deadlifts x3
    185-205-210-225#

    4 rounds
    12 Wall Balls 14#
    12 KBS (53#)
    12 Box Jumps (24”)
    12 Deadlifts (185#)

    Time 15:34

    Oly Clinic

    Snatch x 3
    65-75-85-95#

    Snatch Pulls x 3
    115-135-155#

    Front Squat x 3
    95-115-135-155#

    5k bike

    Thanks, Shane!

  17. Shane H

    Mobility and Wu x 1
    Deadlifts x 3
    225/315/335/355/375
    4” deficit and hand release on every rep

    Wod rx’d 10:24!!
    Heat in the gym was pretty terrible, went a little slower than I thought I would. But stayed steady.

  18. WUx1 12WBs 12 supermans

    Deadlifts x3
    WU 50%
    60-65-70-75%
    240-255-275-295

    4 rounds
    12 Wall Balls
    12 KBS (60#)
    12 Box Jumps (24”)
    12 Deadlifts (205)

    Time–> 14:15

  19. Deadlifts x3
    60-65-70-75%
    Up to 85#

    4 rounds
    12 Wall Balls 10#
    12 KBS (70/53#) 25#
    12 Box Jumps (24/20”) 20″
    12 Deadlifts (205/145#/60%) 65#
    Time 11:57

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