Today’s workout
Warm up
200 meter run 10 air squats and 5 burpees and did two rounds
Skill. 4 rounds started every 2 minutes
3 power cleans 135#
3 push press 135#
6 burpees over bar
WOD
AMRAP 15 minutes
400 meter run
30 kettle bell swings 55#
20 push press 95#
10 jumping chest to bar
2 rounds. And an extra 300 meter
Sorry I missed my workout this morning. See you Friday in the am
Marcel
WU X 1 15 reps
Press X 3
WU 45-65
5 sets @ 60% = 85#
Weighted Ring Dips X 3
BW – 20 – 25 – 30 – 35#
Cash out
EMOTM for 8 min
Even 15 Russian Twists
Odd 30 sec Hollow Hold
Stacey
Press X 3
5 sets @ 60% = 40#
Ring Dips X 3
Scaled to 4 sets of assisted ring dips with feet out in front.
Then! Did a set on the bar! That was awesome!
EMOTM for 8 min
Even 15 Russian Twists @ 15#
Odd 30 sec Hollow Hold
Cashout: 1 mile run, because Spartan…and Joanna said so. Thanks for joining Remi & Jen!
Cashout 2: help Kevin flip the wall back up and then did 2 wall climbs…totally ready for these Spartan races now…
Amanda Beck
WU X1(15 reps)
Press x 3
5 sets
55#
Weighted Dips-Used boxes with a 45 and 25 # plate
EMOTM for 8 min
Even:15 Russian Twists(2 counts) with 10# plate
Odd:30 sec Hollow Hold all unbroken
Vince Power
Press x 3 @ 60%
(WU 45-65) 95#-95-95-95-95
Box Push-ups 24″-24″-24″-20″-20″
WOD
Russian Twist with 25# plate
Hollow Holds all unbroken
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Not gonna be able to make my 7am.. Can I please cancel for now 🙁 sorry
WUx1
Press x3
90-90-90-90-90
Weighted Dips x3
BW-10-20-15-BW
WOD unbroken. Last set 30 Russian twists and 40secs hold
Nice Shawn, you didn’t make those dips easy for sure!
Press x3 with Alaina – did we do x5? I think I did 😉
5 sets @ 45#
Weighted Dips- 5 sets x3 – did assisted on the rings, feet in front
EMOM for 8 min
Even: 15 Russian Twists (2-count) with 25# plate
Odd: 30 sec Hollow Hold
Fun one 🙂 thanks Patrick!
Nice Laura, your dips were looking good!
MOB + WU (15 Reps)
Group MOB + WU
Press x3
5 sets @ 60%
WU – 75#
5 sets @ 95#
Weighted Dips x3
5 sets
Parallets – 45#
EMOM for 8 min
Even: 15 Russian Twists (2-count)
Odd: 30 sec Hollow Hold
Press sets @50#
Dips – bodyweight
Twists @25# and hollow holds unbroken
1 mile run cashout…untimed…for ‘fun’ lets say….Totally ready for Sparta. All my other Spartan peeps…you can do the same after your WOD today 🙂
Haha thanks for that Jo, we’re totally ready…
Warm up & Mob (x1)
Group Warm up
Press (x5) @ 60%
90-90-90-90-90
Weighted dips
5 sets of 5 reps
(used paralette bars with #45 plate)
EMOM for 8 mins
Even 15 Russian twists (#25)
Odd 30 sec Hollow hold
Cashout: 800m run
Thanks for sharing the bar Shawn, great way to start the day. Thanks Pat great class
Great job Adam, and nice cashout! 🙂
Shoulder Press 5x3x95#
Weighted Dips 5x3x20# (vest)
EMOTM 8 min
– odd 15 russian twists 25#
– even 30s hollow hold
WU x 1
Group MOB
Press x3
5 sets @ 35# (shoulder quite sore today)
Weighted Dips- 5 sets x3 – paralettes, just body weight for shoulder
EMOM for 8 min
Even: 15 Russian Twists (2-count) with 25# plate
Odd: 30 sec Hollow Hold
Thanks for sharing the bar Heidi. Fun morning.
WU X1(15 reps)
Press x 3
5 sets
45-50-55-55-50
Weighted Dips-Used boxes instead of paralettes
EMOTM for 8 min
Even:15 Russian Twists(2 counts)
Odd:30 sec Hollow Hold
First day back and already posting. LOVE IT!
Welcome Back!
Welcome back! Nice to see you this morning 🙂
Happy to have you back!!
Today’s workout
Warm up
200 meter run 10 air squats and 5 burpees and did two rounds
Skill. 4 rounds started every 2 minutes
3 power cleans 135#
3 push press 135#
6 burpees over bar
WOD
AMRAP 15 minutes
400 meter run
30 kettle bell swings 55#
20 push press 95#
10 jumping chest to bar
2 rounds. And an extra 300 meter
Sorry I missed my workout this morning. See you Friday in the am
WU X 1 15 reps
Press X 3
WU 45-65
5 sets @ 60% = 85#
Weighted Ring Dips X 3
BW – 20 – 25 – 30 – 35#
Cash out
EMOTM for 8 min
Even 15 Russian Twists
Odd 30 sec Hollow Hold
Press X 3
5 sets @ 60% = 40#
Ring Dips X 3
Scaled to 4 sets of assisted ring dips with feet out in front.
Then! Did a set on the bar! That was awesome!
EMOTM for 8 min
Even 15 Russian Twists @ 15#
Odd 30 sec Hollow Hold
Nice work on the dips Stacey!
Shoulder Press x 3 @ 95#
Weighted Ring Dips x 3
35 – 40 – 45 – 50
Core Cashout Unbroken
Press x3
45-65-65-65-65-65#
Dips x3
BW on the dip bars
EMOM with 25#
Cashout: 1 mile run, because Spartan…and Joanna said so. Thanks for joining Remi & Jen!
Cashout 2: help Kevin flip the wall back up and then did 2 wall climbs…totally ready for these Spartan races now…
WU X1(15 reps)
Press x 3
5 sets
55#
Weighted Dips-Used boxes with a 45 and 25 # plate
EMOTM for 8 min
Even:15 Russian Twists(2 counts) with 10# plate
Odd:30 sec Hollow Hold all unbroken
Press x 3 @ 60%
(WU 45-65) 95#-95-95-95-95
Box Push-ups 24″-24″-24″-20″-20″
WOD
Russian Twist with 25# plate
Hollow Holds all unbroken