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Let’s put those BTN Jerks to good use today.
OHS X5
50-60-65-70-75%
1-2-3-4-5 reps
Muscle-ups (or 3-6-9-12-15 Pull-ups & Dips)
Overhead Squats (135/95# or 75%)
*10 Down-ups after each round (including the last round)
Compare to Feb.9/14
WUx1 400M run
OHS X5
50-60-65-70-75%
1-2-3-4-5 assisted muscle ups
1-2-3-4-5 reps Overhead Squats (135)
*10 Down-ups after each round (including the last round)
Time-10:25
Forgot OHS weight
100-120-130-140-150
WU and mob 409 m run
OHS X5
50-60-65-70-75%
65-75-85-95-100
1-2-3-4-5 reps
Muscle-ups (or 3-6-9-12-15 Pull-ups & Dips) SCALED chin up strict first 3 sets jumping rest, par dips
Overhead Squats 85
*10 Down-ups after each round
(including the last round)
Time 10:07
Cash out 400 m run Kelly and Mark
Thanks guys for the run
Thanks Shane for the tips. Shoulder is starting to come around
Shane is not only a great athlete and coach, but a really fine person as well. We can learn a lot from his example. 🙂
Jackie you have that right. I started in my intro course with Shane on his first day of coaching and yes he is very technical style of coach. Love it. And you are right Shane great person. Thanks Shane.
Mobility
WU x 1 + 400m run + 15 Supermans
Group Mobility
OHS X5 (nice sharing the bar Chantal!)
50-60-65-70-75%
45-50-55-60-65#
WOD:
1-2-3-4-5 reps
Muscle-ups (scaled to 3-6-9-12-15 Pull-ups & Parallettes)
Overhead Squats (@65#)
*10 Down-ups after each round (including the last round)
Time: 11:09
Messed up with the Down-ups. Forgot to do them the first 2 rounds so did 20-15-15 on last 3 rounds.
Cashout: 400m run
Thanks Shane. Good job everyone!
I agree…Shane is an awesome coach, athlete and all around great guy!
Great job Kelly fast time, nice job on the OHS. Yes I messed up on the down ups as well had to do 2 rounds of 20 to catch up not fun too many things to remember for me!
MOB + WU + 400m Run + 15 Supermans
OHS X5
50-60-65-70-75%
65# – 75# – 65# – 65# – 65#
1-2-3-4-5 reps
Muscle-ups (or 3-6-9-12-15 Pull-ups & Dips) – Jumping Pull-Ups & Paraletts
Overhead Squats (135/95# or 75%) – 65#
*10 Down-ups after each round (including the last round)
TIME: 12:38
OHS x 5
35 (warm up) – 40, 45, 50, 55, 65(only did 2 as it was hurting my wrist)
WOD
1-2-3-4-5
– Muscle ups (Sub for 3 x Jumping pullup/paralette dip)
– OHS – 55#
*10 down up after each round
13:24 – good one!
I did this back in 2012 with 65# and finished in 13:57. My wrist was the limiting factor today for the OHS weight… so not going to compare myself there 🙂 Glad I got out of bed this morning!
OHS x5
95-110-120-130-140
[email protected] #125
10:34
MUs felt better today, OHS unbroken.
OHS X5
50-60-65-70-75%
35-45-55-60-65# *thanks for sharing the bar ladies :)!
1-2-3-4-5 reps
Muscle-ups (scaled to 3-6-9-12-15 Jumping Pull-ups & Assisted Ring Dips)
Overhead Squats (55#)
*10 Down-ups after each round (including the last round)
Time: 13:12
Thanks for the class Stephanie!
MOB WU 400m Run 15 Supermans
OHS X5
50-60-65-70-75%
55-65-75-85-85lbs
1-2-3-4-5 reps
Muscle-ups (or 3-6-9-12-15 Pull-ups & Dips) – Jumping Pull-Ups & Paraletts
Overhead Squats (135/95# or 75%) – 65#
*10 Down-ups after each round (including the last round)
TIME: 10:46
OHS X5
50-60-65-70-75%
35-45-55-60-65# *thanks for sharing the bar ladies :)!
1-2-3-4-5 reps
Muscle-ups (scaled to 3-6-9-12-15 Jumping Pull-ups & Paralettes)
Overhead Squats (55#)
*10 Down-ups after each round (including the last round)
Time: 13:06
Last 5 OHS were not my finest moment
Great picture of Shane
OHS x5
50-60-65-70-75%
35-45-55-60-65#
Wod
1-2-3-4-5 for OHS
(3-6-9-12-15) scaled ✅ from muscle ups
Did jumping pull ups and paralettes
OHS at 65#, that took everything
10 down ups after each rounds
Finished in 14:54. Good lord that was tough.
So hard !!
OHS X5
50-60-65-70-75%
15-35-45-45-45#
1-2-3-4-5 reps
Muscle-ups (scaled to 3-6-9-12-15 Jumping Pull-ups and paralettes
Overhead Squats (35#)
*10 Down-ups after each round (including the last round)
Time: 11:41
Mobility
WU x 1 400m run 15 Supermans
Group Mobility
OHS X5 (first time ever doing OHS)
50-60-65-70-75%
45-65-85-85-75 ( technique needed work so went back to #75)
WOD:
1-2-3-4-5 reps
Muscle-ups (scaled to 3-6-9-12-15 Pull-ups & Parallettes)
Was only going to do 3-6-9 of pull ups, but they were going good, so did them all, first time in WOD.
Overhead Squats (@#85)
*10 Down-ups after each round (including the last round)
Time: 12:45
Oops WOD @ #65
Thanks for the coaching Shane
MOB + WUx1 + 15 Supermans
OHS X5
35-55-65# without box
35-55-65-70# (failed on rep 4) with 12″ box thanks Kevin
3-6-9-12-15 jumping pull ups and parallettes
1-2-3-4-5 reps Overhead Squats (55#)
*10 Down-ups after each round (including the last round)
Time-8:48
OHS x 5
95 – 115 – 125 – 135 – 145 – 155
WOD as Rx’d
10:43
OHS were tough but unbroken. 1’s, 2’s and 3’s were MU were unbroken, then broke up the 4’s and 5’s.
Great class Shane!
OHS X5
50-60-65-70-75%
35-40-40-45-50# (3 reps for the last set)
1-2-3-4-5 reps
Muscle-ups (scaled to 3-6-9-12-15 Jumping Pull-ups & Assisted Ring Dips)
Overhead Squats (45#)
*10 Down-ups after each round.
Time: 12:38