Shhhhhoulders

7
Nov

Shhhhhoulders

Ring Pushups
3 sets of 10

Alternating Shoulder Pullups
3 sets of 10

For time
50 Sandbag Clean to Overhead

When Frankie first joined, he had what coaches call a “train wreck” squat. There were too many faults to count. But his consistency at the gym, and eagerness to improve, had progressed his squats by leaps and bounds. Keep it up Frankie!

23 Responses

  1. Remi Richard

    Ring Pushups
    3 sets of 10 – strict no side or overhead extensions

    Alternating Shoulder Pullups
    3 sets of 10 – on a ring with 45 angle

    For time
    50 Sandbag Clean to Overhead

    A very ugly 2:26, lifts were somewhere between muscle cleans and a muscle snatch. Gripping the handles makes it hard to push your head through, gripping the sides might have helped with form… more practice needed.

    Thanks Shane! Good job 6amers!

  2. Trent

    Ring Pushups
    3 sets of 10

    Alternating Shoulder Pullups
    3 sets of 10 – 1st set on the bar, sets 2&3 on the ring

    For time
    50 Sandbag Clean to Overhead – 2:43 (25-10-15)

  3. WUx1 + CS

    Ring Pushups
    3 sets of 10
    Tried those archer ring pushups. Got 3 on the 2nd set and 5 on the 3rd set.

    Alternating Shoulder Pullups
    3 sets of 10 – all as RX’d

    For time
    50 Sandbag Clean to Overhead – 4:48

    Great work am’ers!

    Thanks Shane!

    Way to go Frankie! Lots of progress that’s for sure!

  4. Blake

    Ring Pushups – Spicy

    Alternating Shoulder Pullups
    Did 1 set of 6, then switched to one-armed ring rows for last two sets.

    50 Sandbag Clean-to-Overhead
    3:41

  5. Christie Neate

    Ring Pushups *feet ahead
    3 sets of 10

    Alternating Shoulder Pull-ups *on the rings
    3 sets of 10

    For time
    50 Sandbag Clean to Overhead

    Time: 4:52
    Thanks Kevin!

  6. Heather Cooper (Skeard)

    Ring push-ups – 3 sets of 10: almost completely vertical

    Alternating shoulder pull-ups, did them in sets of 2, and threw up some of the ring row ones too but finished them all.

    Sandbag clean to overhead Rx : 4:02

  7. Remi F

    Ring Pushups
    3 sets of 10

    *Alternating Shoulder Pullups
    3 sets of 10
    *set 1 & 3 on the bar – set 2 with rings

    50 Sandbag Clean to Overhead
    4:28

  8. Aubrey

    Ring Pushups
    3 sets of 10
    One arm Ring rows
    3 sets of 10 each side
    For time
    50 Sandbag Clean to Overhead
    Time: 4:36
    Thanks Kevin!

  9. Gilles

    mob wux1
    ring push up
    3 set of 10
    alternating shoulder pull up
    3 set of 10
    2 set of ring
    for time
    50 sandbag clean to overhead
    1:58

  10. Heidi

    3 set of 10 ring push ups
    3 sets of 10 – alternating shoulder ring row pull ups (tried a few on the bar, but bothered my forearm)
    50 Sand Bag Squat Cleans. 7:54 (ish) (Tried a few reps to overhead, but bothered my forearm. Lucky for me Coach Shane said it should then make my clean “squat” cleans instead. Second WOD with SB clean. Safe to say, NOT a fan

  11. francis landry

    thanks CFM coaches for fixing my train wreck squat 🙂

    WUx1
    group wu

    Ring Pushups
    3 sets of 10

    Alternating Shoulder Pullups
    3 sets of 10 – tried a few reps on the bar then switched to the ring

    For time
    50 Sandbag Clean to Overhead – 4:14 with ripped finger

  12. Mike M

    3×10 push ups on rings. Ouch
    3×10 ring things to shoulders ( did 20 on round one assuming a two count …. don’t know why I made that up )
    50 sand bag clean and jerks
    2:30

    Then heathers burpee challenge thing
    7 per 30 seconds with 30 seconds off for 10 minutes
    70 burpees. That is all

  13. Elba

    Ring Pushups *feet ahead
    3 sets of 10

    Alternating Shoulder Pull-ups *on the rings
    3 sets of 10

    For time
    50 Sandbag Clean to Overhead

    Time: 3:25

    Thanks Kevin! 🙂

  14. Derek

    Ring Pushups
    3 sets of 10
    1 set at an angle then 2 vertical

    Alternating Shoulder Pullups
    3 sets of 10
    3 sets of one arm ring pull-ups
    For time
    50 Sandbag Clean to Overhead

    Time:2:40

    Thanks Shane

  15. Ingrid

    Ring Pushups
    3 sets of 10

    Alternating Shoulder Pullups
    3 sets of 10 – on rings

    For time
    50 Sandbag Clean to Overhead
    (I did weighted leg raises with sandbag overhead due to hamstring still bothering me)
    Time 2:46

  16. MOB + T-spine + Group

    Ring Pushups 3 sets of 10

    Alternating Shoulder Pull Up 3 sets of 10
    – Did 6 and then had to switch to single arm ring rows x 10 per arm (did 4 first round)

    50 Sandbag Cleans to Overhead
    Time> 4:52

  17. Mat D

    Ring Pushups
    3 sets of 10
    10PU – 10PU – 10PU

    Alternating Shoulder Pullups
    3 sets of 10
    10(vested)- 10 – 10

    For time
    50 Sandbag Clean to Overhead
    Time: 6:10

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