3

Jan

# Let’s get moving!

EMOM for 10 min

Power Cleans x3

2 min @ 50%

2 min @ 60%

2 min @ 65%

2 min @ 70%

2 min @ 75%

For time:

50 Wall Balls

30 Power Cleans (155/105#/60%)

15 Muscle-ups (30 Pullups/Rows + 30 Dips)

*20 min cap

**Scaled clean weight is % of max lift ever

Compare to Jan.4/16

WU

Then did a 4.5 Km row with Gabe to get team #4 to an early lead…

I did 3Km, Gabe did 1.5KM

EMOM for 10 min

Power Cleans x3

2 min @ 50% #95

2 min @ 60% #115

2 min @ 65% #125

2 min @ 70% #135

2 min @ 75% #145

For time:

50 Wall Balls #14

30 Power Cleans (155/105#/60%) #115

15 Muscle-ups (30 Pullups + 30 Dips)

*20 min cap

**Scaled clean weight is % of max lift ever

Time: 10:55

Way to go Team 4!!

Yay Team 4!

EMOM for 10 min

Power Cleans x3

2 min @ 50% (65#)

2 min @ 60% (70#)

2 min @ 65% (75#)

2 min @ 70% (80#)

2 min @ 75% (85#)

For time:

50 Wall Balls (14#)

30 Power Cleans (70#)

15 Muscle-ups (30 Rows + 30 Dips)

Time: 10:02

Mobility

WU x 1

Group WU + Mobility

EMOM for 10 min

Power Cleans x3

2 min @ 50% 60#

2 min @ 60% 70#

2 min @ 65% 80#

2 min @ 70% 85#

2 min @ 75% 90#

For time:

50 Wall Balls @14#

30 Power Cleans @75#

15 Muscle-ups (30 Pull-ups + 30 Dips/parallettes)

Time: 11:09 (36 sec PR)

Thanks Shane. Good work 6 a.m.!

Rowed 6500m for Team 2

EMOM for 10 min

Power Cleans x3

2 min @ 50% 55#

2 min @ 60% 65#

2 min @ 65% 70#

2 min @ 70% 80#

2 min @ 75% 85#

WOD:

50 Wall Balls 12#@ 10ish feet π

30 Power Cleans (60#/60%)

30 Ring Rows (palms facing forward)+ 30 Dips (assisted)

12:38

Thanks Shane!

EMOM for 10 min

Power Cleans x3

2 min @ 50% – 95

2 min @ 60% – 115

2 min @ 65% – 135

2 min @ 70% – 145

2 min @ 75% – 155

For time:

50 Wall Balls

30 Power Cleans (155/105#/60%) – 115

15 Muscle-ups (30 Rows + 30 Dips/parallettes)

10:07

Thanks for the tips and advice Kevin!

WOD Rx’d

7:51 (PR!)

WB – 35+15 (unbroken next time)

PC – 10-8-7-5

MU – singles

Core cashout

3 rounds

15 Russian Twists (25)

10 V-snaps

5 ManMakers (30)

WOD Rx-ish?

16:20 (Last rep was a Bar MU because I lost some skin on my wrist doing the second last one on rings)

Core Cashout

3 Rds

15 Russian Twist 25#

10 V-snaps

5 Man Makers 20#

WUx1

EMOM for 10 min

Power Cleans x3

95-95-110-110-120-120-125-125-135-135

For time:

50 Wall Balls

30 Power Cleans (110#)

30 Pullups/Rows 30 Dips

14:41

No PR. Dips were slower this year. It could have something to do with my well distributed 15 lb weight vest I’m using lately… π

ROW – 15 min – 3540 m

Group WU & MOB

EMOM for 10 min

Power Cleans x3

2 min @ 50% – 75#

2 min @ 60% – 85#

2 min @ 65% – 95#

2 min @ 70% – 105#

2 min @ 75% – 115#

For time – 20 min cap

50 Wall Balls – 14#

30 Power Cleans (155/105#/60%) – 95#

15 Muscle-ups (30 Pullups/Rows + 30 Dips) – Ring Rows & Dips

TIME: 10:56

Group WU & MOB

EMOM for 10 min

Power Cleans x3

2 min @ 50% β 135#

2 min @ 60% β 145#

2 min @ 65% β 155#

2 min @ 70% β 165#

2 min @ 75% β 175#

For time β 20 min cap

50 Wall Balls

30 Power Cleans @135

30 Pullups & Dips

TIME: 11:29

I haven’t been to the gym in a few weeks. I felt like throwing up in the warmup so I scaled the WOD big time. Still felt horrible π

Thanks Kevin!

Open Gym

1200m Row for Team 5

WOD

50 Wall Balls 20#

30 Power Cleans 135#

30 Ring Rows and Paralette Dips

Time – 10:47 – didn’t realize I did this last year with 14# med ball in 12:27 so 1:40 PR with heavier med ball!

Cashout – 25 burpees…very slow

Nice PR Jeffrey!

EMOM for 10 min

Power Cleans x3

2 min @ 50% -60lb

2 min @ 60% -70lb

2 min @ 65% -80lb

2 min @ 70% -85lb

2 min @ 75% -90lb

For time:

50 Wall Balls 10lb @ 10′

30 Power Cleans (155/105#/60%) 70lb

30 Rows + 30 Paralette Dips

11:45

EMOM for 10 min

Power Cleans x3

2 min @ 50% -60lb

2 min @ 60% -70lb

2 min @ 65% -80lb

2 min @ 70% -85lb

2 min @ 75% -90lb

For time:

50 Wall Balls 8lb @ 10β²

30 Power Cleans (155/105#/60%) 55lb

30 Rows + 30 Push ups on Box

Time 12:50

EMOM 10 mins

Power Clean x3

65-70-75-80-85

WOD

50 wallballs @8#

30 Power Cleans @65#

30 ring rows + 30 paralette dips

Time:17:55

It wasn’t fun for me. Wallballs are bad enough, but dips feel like I’m trying to move the Earth. I was doing 2 at a time less than half way through. I was the last one left and wasn’t even sure that I’d finish under the time cap. I cried when it was over. I knew it would be a total shit show. And it wasπ

It would have been really easy to stay home today, but I’m glad I went in and faced it.

See, Janet, I’m postingπ

Thanks for the encouragement Mattβ€

Great job 8:30 class!!

One rep at a time!! Showing up is half the battle!! Every time you do show up, you get better!! Good job!!

Good job posting Mario will be happy:) and good job in the WOD tough girl

Mobility

WU x 1

Group WU + Mobility

EMOM for 10 min

Power Cleans x3

2 min @ 50% 40#

2 min @ 60% 50#

2 min @ 65% 55#

2 min @ 70% 60#

2 min @ 75% 65#

For time:

50 Wall Balls @8#, 10′

30 Power Cleans @55#

15 Muscle-ups (30 Ring Rows+ 30 Dips/parallettes)

Time: 11:36

Not a PR, although I thought that it was a 1 second PR. It was actually 9 sec slower than last year. π

Good way to start the week as my t-shirts have shrunk over the holidays. Great class Shane.

Cancel my 6pm – stuck at work still!

Mob

WU x1

Group WU & Mob

EMOTM 10 mins

Power Cleans

Every 2 mins…55-60-65-70-75#

WOD 20 min cap

50 WallBalls (8#)

30 Pwr Cl (60#)

30/30 Ring Rows & Dips

Time: 10.36

Power cleans x3

60-70-75-80-85#

WOD

50 wall balls 10#

30 power cleans 70#

30 ring rows + 30 paralette dips

10:03

WU x 1 + Group WU and Mobility

Strength: EMOM for 10 min

Power Cleans x3

2 min @ 50% = 115

2 min @ 60% = 135

2 min @ 65% = 145

2 min @ 70% = 155

2 min @ 75% = 175

WOD:

For time: 20 min cap

50 Wall Balls @20#

30 Power Cleans @135#

15 Muscle-ups (scaled to 30 Pull-ups + 30 par Dips)

time = 9:55 PR of 1:33!

Warm up 20 minutes of du practice

E2MOM power clean

85#-105#-115#-135#-145#

WOD

20# ball

95# bar

Muscle ups scaled to false grip ring L-pull-ups to chest and ring dips (30 of ea in alternating sets of 5)

12:30

Thanks Steph!

mob wux1

group mob

EMOM for 10 min

power clean x 3

65-95-115-125-130

for time 50 wall ball 14#

30 power clean 115#

15 MU ( 30 ring row 30 and 30 paralette)

time 9:50

Group Mob + WU

EMOM for 10 min

Power Cleans x3

2 min @ 50% -35#

2 min @ 60% -45#

2 min @ 65% -55#

2 min @ 70% -60#

2 min @ 75% -65#

For time:

50 Wall Balls 6#

30 Power Cleans 45#

30 Rows + 30 Paralette Dips

11:44

Plus a 1000m row for Team 3.

12519 m row for team 1 with Shane and Melanie.

Wow, good job, guys!!!! My contribution was rather meager!

6500 m for team 5! So much trash talking tonight from Team 4…not mentioning any names, but you better sleep with one eye open Anthony!!

MOB WU Group mob and wu

Power Cleans

Strength @ 65-75-95-105-115# thanks for the tips coach Amanda. This is and always has been a goat of mine.

WOD with 14# wall ball, 85# power cleans, 19 pull ups, 11 ring rows and 30 Paralette dips

Time – 13:45

2k row for team 5 π

5km row for team 2…how did you make out Kelly?

Kelly rowed 6500 M!

EMOM for 10 min

Power Cleans x3

2 min @ 50% (95)

2 min @ 60% (115)

2 min @ 65% (125)

2 min @ 70% (135)

2 min @ 75% (155)

For time:

50 Wall Balls (16#)

30 Power Cleans (115#)

15 Muscle-ups (30 PU + 5 ring dips + 25 paralletes shoulder could not support ring dips)

Time: 13:03

Thanks Steph.

Mobility

WU x 1

Group WU + Mobility

EMOM for 10 min

Power Cleans x3

2 min @ 50% 75#

2 min @ 60% 85#

2 min @ 65% 90#

2 min @ 70% 100#

2 min @ 75% 106#

For time:

50 Wall Balls @12#

30 Power Cleans @85#

15 Muscle-ups (30 Pull-ups + 30 assisted Dips)

Time: 16:25

WOD with 85# and pullups & dips. 17:44.

Slower than last year but not my slowest time on this one.

EMOM for 10 min

Power Cleans x3

2 min @ 50% – 60#

2 min @ 60% – 70#

2 min @ 65% – 80#

2 min @ 70% – 85#

2 min @ 75% – 90#

For time:

50 Wall Balls (12# @ 10′)

30 Power Cleans (65#)

15 Muscle-ups (30 Ring Rows + 30 ParaletteDips)

Time: 9:40. 55 Seconds faster than last year, but not exact same WOD. Last year I did WB @ 14# but only 9′, and 45# on the bar ebcause of my wrist. Yay wrist progress! π

EMOM for 10 min

Power Cleans x3

2 min @ 50% 70#

2 min @ 60% 80#

2 min @ 65% 90#

2 min @ 70% 95#

2 min @ 75% 100#

For time:

50 Wall Balls (8#)

30 Power Cleans (80#)

15 Muscle-ups (30 Pullups/ 30 Assisted Dips-feet in front)

Time: 19:24

I *really* struggled with this WOD! But kept going with tiny sets of everything & got it finished!!

Rowed 500m x 2

EMOM for 10 min

Power Cleans x3

2 min @ 50% 60#

2 min @ 60% 65#

2 min @ 65% 75#

2 min @ 70% 85#

2 min @ 75% 90#

For time:

50 Wall Balls (10#)

30 Power Cleans (75#)

15 Muscle-ups (30 Pull-ups/ 30 Assisted Dips-feet in front)

Time 10:58

Last year used 8# WB and 65# cleans and took 11:31 so a PR

Emom for 2 minutes power cleans x3

115

135

155

165

185

50 wallballs (15+15+10+10)

30 power cleans 135 sets of 5 ( next time sets of 10)

30 ring rows

30 dips on the floor bar things

10:38

WUx1

EMOM for 10 min

Power Cleans x3(Scaled KB Left ARm)

2 min @ 50% β 35

2 min @ 60% β 45

2 min @ 65% β 53

2 min @ 70% β 60

2 min @ 75% β 70

For time:

50 Wall Balls

30 Power Cleans (left arm 45#)

15 Muscle-ups (DB Left Arm 45# and 2 Box Dips)

9:29