Last day to sign up for Paintball. If we don’t get 6 more people, we will have to cancel it.
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (135/95) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (115/80) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (95/65) in time remaining
MOB WUx1
Group WU MOB
WOD @85# for all 3 movements
Runs @ 1200,600,300
Rnd 1 – 26
Rnd 2 – 22
Rnd 3 – 20
Total = 68
0:00 – 10:00
1 Mile Run (Ran 1200m)
Max Clean & Jerks (115) in time remaining – 26
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (95) in time remaining – 26
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (75) in time remaining -24
Total: 76.
That was kinda a fun workout…kinda.
WU + MOB x 1
Group MOB
400 m qualifier 2:01
WOD
Runs were 1200, 600, 300 M
R1 C&J @ 50 = 23
R2 PS & 35 = 30
R3 Thrusters @ 25 = 22
75 reps
Power snatch heavier next time
WOD followed by a dip in the pool…SWEET!!
Thanks Shane, this was a fun WOD.
Group WU
400m qualifier – sub 1:30
0:00 – 10:00
1 Mile Run (came in sub 8)
Max Clean & Jerks 60% (95#) in time remaining – 21 *A tad light.
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run ( came in sub 6 )
Max Power Snatch 60% (65#) in time remaining – 43 *This run is quicker than expected, PS numbers are obviously off as well.
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run ( came in about 2 )
Max Thrusters 50% (65#) in time remaining -33 *Weight was off here too.
Total: 97 – more weight next time.
Cashout – roll on the floor a while.
0:00 – 10:00
1 Mile Run(1200 m run)
Max Clean & Jerks (55#) in time
remaining – 21
10:00 – 13:00Rest
13:00 – 20:00
800 Meter Run(600m run)
Max Power Snatch (45#) in time
remaining – 22
20:00 – 23:00
Rest
23:00 – 27:00
300 Meter Run
Max Thrusters (50#) in time
remaining – 15
– 58
WOD Rx:
60 reps
13-20-27
At least I was consistent with my increase? This was tougher than I care to admit 😵
0:00 – 10:00
1 Mile Run (1200m in 6min)
Max Clean & Jerks 75# in time remaining
12 reps
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run (600m in 3:10)
Max Power Snatch 55# in time remaining
20 reps
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run in 1:57
Max Thrusters 55# in time remaining
14 reps
Total=46
Went too heavy on C&J but too stubborn to lower the weight in the wod. Really wanted to do the runs Rx today but not back to my regular speeds yet.
Thanks for taking Brooke in the stroller Bre!!!!
Runs 800, 400, 200
C&J 45# 29
Power Snatch 45# 32
Thrusters 45# 31
Total 91 reps
Need to rethink the weight next time – heavier and swap between moves
1 Mile Run – 7:45
Max Clean & Jerks (115) in time remaining – 21
800 Meter Run
Max Power Snatch (95) in time remaining – 26
400 Meter Run
Max Thrusters (85) in time remaining – 25
72 – Runs after 1st set were a slower. Had a hard time recovering but happy with the workout.
On another note I was just trying to figure out the thought process here in putting together this WOD. It’s like hey! Lets run a mile then attempt Grace then do 800M and attempt Isabelle and then what the heck, lets just do Thrusters!!! Ya, let’s do it! Oh wait,,, maybe we should get some guinea pigs to do it first 🙂 And then some evil laughs >:)
Thanks Matt!
Nice one! Great work Del!
Nice work Del! Yes, I think it’s pretty much decided… we’re all crazy! 😂😂
That’s pretty accurate 🙂
0:00 – 10:00
1 Mile Run (Ran 800m)
Max Clean & Jerks (95lbs) in time remaining – 30
10:00 – 13:00
Rest
13:00 – 20:00
400 Meter Run
Max Power Snatch (70lbs) in time remaining – 35
20:00 – 23:00
Rest
23:00 – 27:00
200 Meter Run
Max Thrusters (65lbs) in time remaining -30
Total: 95
That was something else but I think I liked it, I went heavier on the lifting part as my running sucks!! good job 8:30am crew!!
MOB WUx1 + Crossover Symmetry
Group WU MOB
WOD
Runs were 1mile, 800m and 400m
Rnd 1 @95 – 18
Rnd 2 @85 – 31
Rnd 3 @75 – 25
Total = 74 reps
Thanks Shane!
Great work 6am’ers!
Runs 1Mile, 800M, 400M
C&J one arm DB40# 25reps
Power Snatch one arm DB40# 35reps
Thrusters one arm DB30# 25 reps
Total 85reps
Welcome back!
Runs – 1200, 600, 300
C&J 95# – 23 reps
Power Snatch 85# – 21 reps
Thrusters – 65# – 18 reps
Total reps: 62
WOD with full runs and way lighter weights
Rnd 1 @65# – 10
Rnd 2 @40# – 25
Rnd 3 @55# – 15
Total = 50
Thanks Matt!
“Adderall”
1200,600, 300m rows
Clean and [email protected]#
Power Snatch @40#
Thrusters @40#
Total: 65
Thank you Roxanne for asking me to come in, because even though I’m still wrecked from Murph, it was good to come in and move. Also thank you to Cara, because I was going to go 40# for all three lifts and I said “Awwww I’m tired, I don’t want to change my weights between sets” and she said “Just [email protected] do it!”. And I laughed and put more weight on the bar.
Thanks beautiful ladies❤️
Great job my 8:30am awesome possums.
Thanks for putting up with me Coach Matt🙂Hahaha!!
Yay, good job ❤❤❤
Group WU & Mob
0:00 – 10:00
800 meter run
Max Clean & Jerks (45#) in time remaining- 21
10:00 – 13:00
Rest
13:00 – 20:00
400 Meter Run
Max Power Snatch (40#) in time remaining- 18
20:00 – 23:00
Rest
23:00 – 27:00
200 Meter Run
Max Thrusters (35#) in time remaining- 25
Total reps- 64
Group warm up
Runs: 1200m, 600m, 300m
71 lifts
Clean and jerks @ 45
The rest at 35#
Thanks Kevin! That was brutal fun😊
WOD @ home with …
800-400-200m runs
65# for C&J
45# for Power Snatch & Thrusters
Score: 84 (30-30-24)
Hey, we did the same wod at the gym today!
Haha I’m coming :)! I promise 🤞🏻
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (115) in time remaining – 12
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (95) in time remaining – 20
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (75) in time remaining -26
Total 58
Rx’d
C&J – 21
PS – 25
Th – 29
Total – 75 reps
The goal was 75, but those aren’t the numbers I expected to get there. Tough wod in the humidity.
wux1
group wu
WOD
0:00 – 10:00
1 Mile Run (ran 1200m)
Max Clean & Jerks (115) in time remaining – 20
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run (ran 600m)
Max Power Snatch (95) in time remaining – 21
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run (ran 300m)
Max Thrusters (85) in time remaining -22
Total: 63
1200/600/300
85/75/65
20/23/22
65 reps
Nice to meet you Heather! Boucher, I know you read the comments. Post your shit 🙂
Lol!
Note to future self: take a rest day instead.
Summary:
Runs slow
Weights 65 45 15
Reps 66 (1/2 snatches)
Beer for supper, finished it faster than runs.
wux1
group wu
WOD
0:00 – 10:00
1 Mile Run (ran 1200m)
Max Clean & Jerks (75) in time remaining
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run (ran 600m)
Max Power Snatch (65) in time remaining
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run (ran 300m)
Max Thrusters (55) in time remaining
Total: 44
0:00 – 10:00
1 Mile Run (1200m in 7ish min)
Max Clean & Jerks 75# in time remaining
27 reps
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run (600m in 3ish)
Max Power Snatch 65# in time remaining
25 reps
20:00 – 23:00
Rest
23:00 – 27:00
300 Meter Run in not sure ish
Max Thrusters 55# in time remaining
25 reps
Total=77 reps
Brutal and fun lol! Hope all is well Matt!
Good job 7pmer’s!
400/200/100
45# / 20#/ 20#
26 / 34 /31
91 reps
20 weeks. Might need to swap running for rowing… Hobbling and pelvis feels like it might crack in half.
WOD
Runs were 1mile=7:33, 800m=3:41 and 400m=1:50
Rnd 1 @125 – 17
Rnd 2 @105 – 21
Rnd 3 @85 – 19
Total = 57 reps
Pretty happy with the running times and scaled weight. All in all fun little workout. Great work 7pm
0:00 – 10:00
1 Mile Run
Max Clean & Jerks (65#)
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch (65#)
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters (65#)
14 – 24 – 20 = 58 Reps
0:00 – 10:00
800 m run
Max Clean & Jerks (95#)
10:00 – 13:00
Rest
13:00 – 20:00
400 Meter Run
Max Power Snatch (75#)
20:00 – 23:00
Rest
23:00 – 27:00
200 Meter Run
Max Thrusters (65#)
30-25-27
82 reps
Runs = 1200m, 600m, 300m
Clean and jerk – 29 reps at 65#
Snatch – 19 reps at 55#
Thrusters – 18 reps at 55#
First time ever doing snatch and thrusters tonight!
Thanks Matt and cara for the tips!
0:00 – 10:00
1200m Run
Max Clean & Jerks (65lb) in time remaining: 12
10:00 – 13:00
Rest
13:00 – 20:00
600 Meter Run
Max Power Snatch (50lb) in time remaining: 20
20:00 – 23:00
Rest
23:00 – 27:00
300 Meter Run
Max Thrusters (50lb) in time remaining: 15
Total: 47
0:00 – 10:00
1 Mile Run
Max Clean & Jerks @65# in time remaining – 15
10:00 – 13:00
Rest
13:00 – 20:00
800 Meter Run
Max Power Snatch @55# in time remaining – 20
20:00 – 23:00
Rest
23:00 – 27:00
400 Meter Run
Max Thrusters @50# in time remaining – 20
Total: 55
Runs – ( 800, 400 and 200)
C&J 65# 35
Snatch 65# 27
Thrusters 55# 24
Counted wrong at the gym said 87 actually 86
Thanks Matt