Let’s get moving!

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

IMG_9461

42 Responses

  1. Mario B.

    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

  2. Matt D

    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

  3. 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.!

  4. Laura

    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 πŸ˜‰
    30 Power Cleans (60#/60%)
    30 Ring Rows (palms facing forward)+ 30 Dips (assisted)

    12:38

    Thanks Shane!

  5. 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!

  6. 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)

  7. 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#

  8. Shawn J

    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… πŸ™‚

  9. MARK D

    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

  10. Group WU & MOB

    EMOM for 10 min
    Power Cleans x3
    2 min @ 50% – 135#
    2 min @ 60% – 145#
    2 min @ 65% – 155#
    2 min @ 70% – 165#
    2 min @ 75% – 175#

    For time – 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 πŸ˜€

    Thanks Kevin!

  11. 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

  12. Hannah

    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

  13. Tracy

    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 @ 10β€²
    30 Power Cleans (155/105#/60%) 55lb
    30 Rows + 30 Push ups on Box

    Time 12:50

  14. Tara Betts

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

    See, Janet, I’m posting😏

    Thanks for the encouragement Matt❀
    Great job 8:30 class!!

  15. 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. πŸ™

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

  16. Steph H

    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

  17. Francis Landry

    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!

  18. Chris K

    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!

  19. Gilles

    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

  20. Samantha C

    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.

  21. Jackie

    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!!

  22. Nick

    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 😁

  23. Marcel

    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.

  24. 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

  25. 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! πŸ™‚

  26. Melanie B

    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

  27. Janet O'Blenis

    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

  28. MikeM

    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

  29. WUx1

    EMOM for 10 min
    Power Cleans x3(Scaled KB Left ARm)
    2 min @ 50% – 35
    2 min @ 60% – 45
    2 min @ 65% – 53
    2 min @ 70% – 60
    2 min @ 75% – 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

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