Bring a Friend Tomorrow

4
Feb

Bring a Friend Tomorrow

Bring a friend to any class tomorrow!

Shoulder press x 3
60-70-80-85-90%+ (AMRAP)

Amrap 12 min
15 Wallballs (20/14# @ 10′)
12 Box Jumps (24/20″)
9 C2B Pullups

28 Responses

  1. Ryanne

    Shoulder press x 3
    60-70-80-85-90%+ (AMRAP)
    40-50-55-65- 70-72*4

    Amrap 12 min
    15 Wallballs (20/14# @ 10′) – used 12 #
    12 Box Jumps (24/20″)
    9 C2B Pullups

    Pretty sure all my Pullups were c2b. Did them in singles
    154 reps (4 rounds plus 10 wall balls )

  2. Mark

    Shoulder press x 3
    60-70-80-85-90%+ (AMRAP)
    140# x 6

    Amrap 12 min
    15 Wallballs (20# @ 10′)
    12 Box Jumps – Step-Ups 20″
    9 C2B Pullups – RRs

    TOTAL: 5 rnds + 23 reps

  3. Remi F

    Shoulder press x 3
    60-70-80-85-90%+ (AMRAP)
    80-90-105-110-115 (7 reps)

    Amrap 12 min
    15 Wallballs 14#
    12 Box Jumps 24″
    9 C2B Pullups (did C2B for 2 rounds, then pull-ups)

    163 reps

  4. Cheryl

    Shoulder press x 3
    60-70-80-85-90%+ (AMRAP)
    40-45-50-55-60 (x3) – Thanks for sharing the bar Jackie & keeping us on track for rest periods 🙂

    Amrap 12 min
    15 Wallballs (6# @ 10′)
    12 Box Jumps (20″)
    9 Ring Rows

    4 rounds + 8 BJs = 167 reps

    Thank you for the WOD advice Shane.

  5. Shoulder press x3
    65-75-85-95-102# 108# x1 (1RM is 120#)

    AMRAP 12
    15 WB @ 20#/9’ (8-7)
    12 BJ @ 24” (steady, step down)
    9 Butterfly pullups, some were C2B (9)

    189 reps (5 + 9)

  6. Christie Neate

    Shoulder press x 3
    60-70-80-85-90%+ (AMRAP)
    55-65-75-80-85# (x4)

    Amrap 12 min
    15 Wallballs (20/14# @ 10′)
    12 Box Jumps (24/20″)
    9 C2B Pullups

    WOD: 4 rounds + 5 reps = 149 w. 8# ball and tempo ring rows
    (next time use 10# ball)

    Thank you Kevin.

  7. Craig Hatto

    Shoulder press x 3
    50-60-70-80-85-90%+ (AMRAP)
    80-100-115-135-140-150×4

    Amrap 12 min
    15 Wallballs (20/14# @ 10′) – used 20#
    12 Box Jumps (24/20″) 24”
    9 C2B Pullups did ring rows

    180 reps (5 rounds )

  8. Heidi

    Press x 3
    40-50-60-65-70-75(x2)….based off of 90# max. No added weight for me

    12 min AMRAP
    15 Wall Balls 14# @ 10′
    12 Box Jumps 20″
    Pull Ups (one at a time)

    3 Rounds + 15 WB + 12 BJ = 135 reps
    Pull ups slowed me down

  9. GillesGautreau

    shoulder press x 3
    60-70-80-
    90-100-105×3
    AMRAP in 12 min
    15 wall ball 14#
    12 box jump 20 in
    9 C2B ( ring row 0
    216 rep

  10. Andre Landry

    Shoulder press x 3
    60-70-80-85-90%+ (AMRAP)
    65-75-85-90-95# got 7 shoulder feels better working up to my normal numbers

    Amrap 12 min
    15 Wallballs (20/14# @ 10′)
    12 Box Jumps (24/20″)
    9 C2B Pullups
    171 RX

    OG
    worked on power cleans
    Tried handstand push-ups and got my first ones total of 3 strict

  11. Aubrey

    Shoulder press x 3
    60-70-80-85-90%+ (AMRAP)
    50-60-70-80-90 7 reps

    Amrap 12 min
    15 Wallballs (20/14# @ 10′) 14#
    12 Box Jumps (24/20″) 20’
    9 C2B Pullups ring rows
    200 reps
    Had a wicked fall on the box, ended up doing a flip over the top, luckily minor damage to ego and my hands lol!
    Thanks Shane!

  12. Heather Beck

    Shoulder press x 3
    60-70-80-85-90%+ (AMRAP)
    40-50-55-65-70-75X3

    Amrap 12 min
    15 Wallballs 8# @ 10′
    12 Box Jumps 20″
    9 C2B Pullups – jumping pullups 2inches below wrist

    146

  13. Samantha Both

    Shoulder press – 55/65/75/77/4 reps @ 81

    WOD: 4 + 6 WB (14#/C2B/20″) — Really struggled with breathing on this and my C2B felt like garbage. Need to work on my kip more.

    Open gym:

    Superset
    Front squats (4 second tempo) x 6 — 105# I was supposed to do this at #130 but it was not happening. Haven’t been working front squats enough and my groin was unhappy after all the wall balls and squats earlier in the week.
    Sled push – one length (30/45/45)
    Bike — legs only – 50 seconds
    Rest 2:00 between sets

    Superset
    DB leg curl x 6 (4 second tempo) — 30#
    Romanian deadlift (2 second tempo) — 125#
    Back extensions x 25
    Rest 2:00 between sets.

    Literally had to crawl to put the bars back after that one.

  14. Melanie

    Shoulder press x 3
    60-70-80-85-90%+ (AMRAP)
    50-60-70-72-77×4

    Amrap 12 min
    15 Wallballs (12# @ 10′)
    12 Box Jumps (20″)
    9 C2B Pullups (ring rows)
    Wallball coordination zero today!
    4 rounds plus 11
    143 reps

    Open Gym fun with Sam and Laura
    Warm up
    E2mom
    1)20cal row
    2)40DU
    15 Wallballs 14#
    5 Pullups (ring rows)
    3)15 GHD Situps
    15 Banded Good Mornings
    3 rounds
    4 count Front Squats 3×6 – 85#
    2 count Lunges 3×12 – 15#
    Step ups 3×25 20″ box – 15#
    3 rounds
    DB leg Curl 3×6 – 30#
    Romanian Dealift 3×12 – 100#
    Back Extensions 3×25
    Rest day Wed well earned!

  15. Shoulder press x 3
    60-70-80-85-90%+ (AMRAP)
    85-100-115-130-140-150# x3

    Amrap 12 min
    15 Wallballs 20#
    12 Box Jumps as Step ups to 20″ box
    9 C2B Pullups as Hard Ring Rows ,2 steps in

    144 reps

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