Liftoff

28
Sep

Liftoff

*We still need a few volunteers for Saturday’s weightlifting meet. If you can spare a couple hours, we’d love to have you. Free workout included!

Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
6 reps x 3 sets

“Liftoff”
5-10-15-20-25 reps
T2B
Over the Box Jumps (24/20”)
Wall Balls (20/14# @ 10/9’)

*20 min cap

Kinda compare to Sept.20/17

Thanks for the idea Remi! Let’s see how this goes…for science.

Mike and Nick – two of our newest members

15 Responses

  1. Heather sk

    Front squat + alternating dumbbell press: 3 sets

    15# each dumbbell
    20# each dumbbell
    25# each dumbbell

    WOD: blame Remi 🙂

    5-10-15-20-25

    T2b (did kip knee raises)
    Box jump overs 20”
    Wall balls 14# at 9 feet

    Time = 11:44
    PR from last weeks touch down by 1:14 mins 😀

  2. Remi Richard

    Your welcome?

    Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
    6 reps x 3 sets
    -20#
    -30#
    -35#

    “Liftoff”
    5-10-15-20-25 reps
    T2B – 5s for the first two rounds then all 3s
    Over the Box Jumps 24” – steady
    Wall Balls 20# @ 10ft – mentally broke at the last round… 7-8-5-5

    A smidge under 12 – much better than last week due to better management of T2B and hustling between stations.

    Thanks Shane! Good job 6amers!

  3. Laura

    Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
    6 reps x 3 sets @20#

    “Liftoff”
    5-10-15-20-25 reps
    T2B
    Over the Box Jumps (20”)
    Wall Balls (14# @ 9’)

    18:45 Rx

    Better than last week but still 2 min slower than the reverse reps in April.

  4. Del

    Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
    6 reps x 3 sets
    25-30-35-40
    “Liftoff”
    5-10-15-20-25 reps
    T2B
    Over the Box Jumps (24”)
    Wall Balls (20# @ 10’)
    14:37 was 15:08 last week

    Thanks Shane!

  5. Trent

    Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
    6 reps x 3 sets all @ 25#

    WOD scaled with Knee raises

    Tripped over the box a few times and hurt the knee by landing in a low squat (hyper flexion??) Stopped @ 16/20 over the box jumps with 5:30ish on the clock, then did the last set of Knee raises. Thanks Softball.

  6. WUx1 + CS

    Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
    6 reps x 3 sets
    20-25-25-30-35

    “Liftoff” as RX’d
    5-10-15-20-25 reps
    T2B
    Over the Box Jumps (24”)
    Wall Balls (20# @ 10’)
    Time–> 13:37

    Great work 6 am’ers!

    Thanks Shane!

  7. stephdh120

    3 sets of:
    Front Sq & DB Press(L) & DB Press(R) x6
    15-20-25

    Lift Off 20 Min Cap
    5-10-15-20-25
    Hanging Knee Raises
    Over Box Jumps(15″)
    WallBall(8#)
    Time: 12.41 (14.11 for reverse)

  8. Kevin

    FS+Press x6
    25-30-35#

    WOD Rx’d
    9:47

    Reverse of this wod was 9:40. Screwed up a round by starting T2B too soon, so don’t do that next time. K, thanks.

  9. Mario R

    Front Squat DB Shoulder Press (L) DB Shoulder Press (R)
    6 reps x 3 sets
    25-30-35

    “Liftoff”
    5-10-15-20-25 reps
    T2B
    Over the Box Jumps (24”)
    Wall Balls (20# @ 10’)
    11:16 RX (was 12:06 for “takeoff”)

  10. Leanne Daigle

    Liftoff

    Last week 13:41
    Today 12:15

    Shaved over a minute off my time and some skin off my shin! The box was not friendly tonight!☹️☹️

  11. Gilles

    mob wux1
    3 set of front squat
    +alternating DB shoulder press x 6
    20-30-30-30
    lift off
    5-10-15-20-25
    T2B ( knee raise)
    over the box jump 20 in
    wall ball 14#
    12:04

  12. Marcy

    Dumbbell Front squat – Alternating shoulder press x 6
    15- 20 – 25 lbs

    “Liftoff” 5-10-15-20-25
    scaled with knee raises and 10lb ball.

    14:35

    Need to practice getting better rhythm on knee raises, less swing.

  13. T-spine + Band stretches + MOB + WU + Group

    3 sets of front squats + db press L and R x6
    15-30-25#

    WOD with knee raises and 20″ box jump overs and 14# wallball
    – on 25 reps scaled knee raises to situps and box jump overs to step overs due to shoulder issues and having done physio earlier in the day.

    Time > 14:50

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