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Jun

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OHS – 3RM

4 rounds
400m Run
12 OHS (95/65#)
6 Muscle-ups

It’s called “evading the police” drill

28 Responses

  1. Shawn J

    MOB WUX1
    Group WU MOB

    OHS – 3RM
    95-135-160-170-180

    4 rounds
    400m Run
    12 OHS (95/65#)
    12 Chest to ring Pull-ups

    19:57 you win Gabe!

  2. Mario B.

    MOB WUX1
    Group WU MOB

    OHS – 3RM
    95-115-125-135-145 (was the old PR…Failed #3, Instead of playing the mind game went for #155) got it for a #10 PR with better form than the rest, so happy with that!
    Thanks for the push Gabe!

    4 rounds
    400m Run
    12 OHS (95/65#) (2 rounds @ #95 (12, 6-6) 2 round @ #75 (6-6, 12)
    12 Pull-ups (2 round Pullups, 2 rounds ring rows x18)

    18:41
    Thanks for the class Shane

  3. MARK D

    MOB + Group WU & MOB

    OHS – 3RM
    65# – 75# – 85# – 90# – 95# – 100#

    4 rounds
    400m Run
    12 OHS (95/65#) – 65#
    6 Muscle-ups – 18 Ring Rows

    TIME: 18:54

  4. Elba

    MOB + Group WU & MOB

    OHS – 3RM
    65 – 75 – 85 – 95 -105 – 115lbs

    4 rounds
    400m Run
    12 OHS (95/65#) – 65lbs
    6 Muscle-ups scaled:18 Ring Rows

    TIME: 17:16

    Great class Shane as always!! thanks for the push at the end Alaina ;)!!

  5. OHS – 3RM
    25# – 35# – 45# – 45# (wrists were not feeling it today).

    4 rounds
    400m Run
    12 OHS (15# bar)
    6 Muscle-ups (18 ring rows).

    Did not finish – 3 rounds and 10 ring rows @ 20 minute cap.
    Really struggled with the running today. Stitching in the right side ribs. Or as I described to Blake – Felt like an elephant running in peanut butter.

  6. Janet

    OHS – 3RM
    55#-65#-70#-75#-80#x1

    4 rounds
    400m Run
    12 OHS (35#)
    6 Muscle-ups (18 ring rows).

    19:38 that was just awful

  7. Warm-up + Mobility x 1
    Group Warm-up

    OHS – 3RM
    20, 25, 35, 40, 45 (have to work on keeping my right knee from caving in)

    4 rounds
    400m Run
    12 OHS @ 25
    18 Ring Rows

    19:47

    Under the wire! Thanks Shane…great class.

  8. Kevin

    Joined the 6am’ers today.

    OHS – built to 205×3

    WOD Rx’d
    17:38

    There’s a few things that could have gone smoother on this wod. PR for sure next time.

    Runs – all under 2 min
    All OHS unbroken (except 1st failed rep on every round).
    MU – singles

  9. MOB WUX1 + Crossover Symmetry
    Group WU MOB

    OHS – 3RM
    95-115-15-135-145-155

    4 rounds
    400m Run
    12 OHS (95#) All unbroken from a snatch start.
    12 Chest to ring Pull-ups (very broken)

    Time–> 18:00

    Great work 6am peeps!

    Fun race Shawn!

    Thanks Shane!

    1. Oly Class

      WUx1 + Crossover Symmetry

      High Hang Snatch + Low Hang Snatch + Snatch hold 2 secs
      45-65-65-75-75-85-95-95

      Segmented Snatch
      1in off floor then to knee then to hips then extended then pull x3
      4 sets
      95-105-105-115

      Front Squats 3×3
      135-155-205-205-205

  10. Aubrey

    Mob
    WU x1
    Group WU & Mob

    OHS x3
    55-75-80-85# thanks for sharing Mel

    4Rounds 20mins
    400m Run
    12 OHS(55#)
    18 RingRows

    Time: 15:59
    Thanks Matt!

  11. Gilles

    mob wux1
    group mob
    OHS(front squat)
    95×5 pause 3 sec 4 set
    4 round
    400 m run (200 m)
    12 OHS ( front squat 95#)
    6 MU (18 ring row)
    11:52

  12. Melanie M

    OHS – 3RM
    I stuck at 25# and went for technique.
    Thanks Matt for keeping me in check..
    4 rounds
    400m Run
    12 OHS (20#)
    6 Muscle-ups (18 pull-ups)
    19:59
    Seeing as how ‘someone’ hasn’t been working on her goats, this went as well as expected 🙄

  13. Greg

    Oly Class
    High hang snatch
    Low hang snatch
    Snatch hold 2 sec
    65 75 85 95 115. 4×3

    Reverse 85 4×3
    1 in
    Knee
    Hip
    Finish
    Pull

    Front squat 3×3
    135. 1×3
    185. 1×3
    205. 3×3

    Thanks Shane for the class. Thanks for tips Kelly.

    Thanks for sharing the bar Gabe and Cara

  14. Blake Reynolds

    Wanted to do this RX’d but not quite ready post-shoulder injury

    OHS x 3 to 115

    WOD:
    4 rounds of:
    — 400m Run
    — 12 OHS @ 75#
    — 12 pullups

    15:03

  15. Matt R

    OHS – built to 185×3

    WOD Rx’d
    15:23

    First round unbroken, second and third round broke the MUs up into 3/3, last round broke MUs into 3/2/1. Could have maybe finished sub 15 if I paced my MUs a little better. Overall felt good.

  16. Remi

    OHS – 3RM
    60# – hurt my right shoulder in the process (twisted it not sure how…)

    4 rounds
    400m Run
    12 OHS (95/65#) – Did 40# KB Squats.
    6 Muscle-ups – (Did 12 pull-ups)

    16:12

  17. Heidi

    OHS – 3RM
    35-55-75-85-95-105

    20 min. time cap
    4 Rounds:
    400 m run
    12 OHS @ 65#
    12 Pull Ups
    DNF 🙁 Completed 3 rounds + 400 m run+12 OHS + 4 pull ups…..next time.

    The runs were really slow. Pulls up were all one at a time. Still, I really did like this WOD

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