Shoulder Press x10
3 sets @ 65%
Muscle-up Progressions
30 Muscle-ups for time
*10 min cap
Option:
AMRAP in 7 min
4 pullups
4 dips
Compare to Sept.28/12
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Mobility and Wu x 1
Group mobility
Strength shoulder press 3 x 10
45/ 65/ 95/ 95 x 8
Great sharing the bar Mark!
Wod 30 muscle ups for time (10 minute cap)
3:32
Did bar muscle ups, still not back on the rings yet. Also still feeling Mondays pushups.. Lol
Great class Kevin and great work 6 amer’s!!
WHAT!? Nice work!
Speedy man
Whoa!! Good job Shane!!
Thanks guys!! I love muscle ups!!
mobility
wu x1 HRPU + 400m run
group wu
strength – Shoulder press 3 x 10 reps
wu 25#, 35# x 3
WOD : AMRAP in 7 min.
4 Ring rows
4 Parallette dip
Total rounds = 12
Great score Rachel!!
Nice work Rachel! That’s alot of reps!
WU + MOB – HRPUs – 400m run
Shoulder Press x10
3 sets @ 65%
WU – 45#, 55#, 65#, 65#
Muscle-up Progressions
30 Muscle-ups for time
*10 min cap
Option:
AMRAP in 7 min – 8 rounds
4 pullups
4 dips
Great work Mark!
wu+mobility+400m run (low back pain on run.. Not happy)
Shoulder press with Tara!
10 reps 3 sets @45#. 35# WU set
These felt good. I think k did a better job at bracing than usual
WOD: 30 MU scaled to
AMRAP 7 mins
4 ring rows
4 dips (feet in front)
12 rounds + 3 ring rows.
Felt very slow and wobbly today. Didn’t brace well on ring rows
Attempted a cashout run but my back hurt with the first few steps so did 500m row instead
Bonus cashout: corrective height Measurement! I’m 5’7″! See that Terri-Lynn! Lol
Bonus cashout? Can someone do my measurements! I want to be 5’7″ too!
Nice job!!!
Nice work Vanessa, hope your back feels better?
WU + MOB – HRPUs – 400m run (I did an extra set of pushups because I forgot to do Hand Release)
Shoulder Press x10
3 sets @ 65%
WU – 45#, 95#, 95#, 95#x7 (number 7 was totally dynamic so I had to stop)
Muscle-up Progressions
30 Muscle-ups for time
time = 9:22 Leg assisted MUs from seated position
tried the man test… was only able to do 40#… does that make me %75 man?
Man test?!?!
Man or Woman test
https://youtu.be/bpyNPtSguMQ
Nice work Shawn, the man test is much harder than it looks!!
Shoulder Press
3×10
45-45-45
Thanks for sharing the bar Vanessa 🙂
WOD
AMRAP 7min
4 ring rows
4 ring dips
Total: 8 rounds 2 ring rows.
Cashout: 30 burpees for 30 WODs (2/30)
Great work 8:30!! You were so lively today. It was like a dance party 😉
Nice job!! Thanks for the challenge:)
Great work Tara, the burpees are a cool idea!
Shoulder Press 3×10
(45)-55-55-55(7)
My 65% landed in between 50-55 and I rounded up. Probably should have gone with 50# though.
Muscle-Up Progressions
WOD
AMRAP in 7 min
4 ring rows
4 dips
Total: 14 + 3 dips
400 m run
10 Wallballs @ 20#
Wow Debbie, great work!!
Shoulder press * 10
3 sets @ 65% – 70lbs
Last sets rep 8, 9,10 started to curl back.
WOD option1 AMRAP / 7 min
4 pull ups, 4 strict ring dips
4 rounds + 1 dip
Press x10
85-85-85
WOD Rx’d
6:29 (1:03 off old PR)
All singles. On pace up to 15 reps, then got slow.
Thanks for visiting Brent and Rebecca!
Great time Coach!!
Nice work coach!!
Shoulder Press
3×10 @40#
MU progressions
Did a few 10 sec. holds and a few negatives. Surprised myself when I was able to do some semi-controlled negatives!!
WOD
AMRAP 7min
4 ring rows
4 ring dips (toes below rings)
Total: 9 rounds, 2 ring rows (I think, forgot to move my penny a few times)
Great class today! It was fun to do assisted ring dips during the WOD for the first time 🙂
Nice to see my “old” friend Brent from UNB (not that we are old or anything) and share the bar with Rebecca!
Great job Laura!!
Mob + WUx1 + Shoulder Mobility
Shoulder Press 3×[email protected]% – 105#
WOD Rx = 21 reps @ 10 min cap
I think I’ve done 30 reps in about 12 mins last fall…. I’ve had better MU days but it was still OK. Good job 4pm.
You did awesome Super Mario!
Great job Mario!!
Mob
WU x1
400m run
Group Mob
Static vs dynamic
Shoulder Press
WU @ 35#
3 x10rep @50#
Muscle up progression practise
AMRAP 7mins
4 ringrows
4 dips
Total: 12 rounds & 3 ringrows
Great work today!!
Great score Steph!
1 mile run with Steph and Alaina, thanks girls!
Group Mob
Static vs dynamic
1 arm Shoulder Press (nursing a sore shoulder)
3 sets of 10
15#-20#-25#
Muscle up progression practice
AMRAP 7mins
4 ringrows with false grip
4 paralette dips with 25#
Total: 12 rounds & 3 ringrows
13 rounds
cashout 30 burpees (Thanks Tara :)) good job Alaina and Heather!
You know it was a nice change today to keep the intensity lower, I’m sure my body appreciates that once and awhile.
Great job today!
Wow Maria, nice work. Hope your shoulder heals quickly!!
Early to the 4pm class so……
One Mile run with Maria and Steph!! Love you guys for going with me 🙂
WUX 1 plus 400m run with BJ 🙂
Shoulder Press with the lovely Heather!!
10x 40-50-50-50#
Amrap in 7 min
4 ring rows with false grip
4 ring dips on toes
Score: 12 rounds
30 Burpee Challenge with Maria and Heather!! 1/30
Great day with so many of my fav people!!
Great job Alaina, you guys are crazy with all that silly running.. Lol
mob wux1 +400 m run
shoulder press 3×10 rep
65×5 85×10 85×10 85×10
option AMRAP in 7 min
4 pull up
4 ring dip
total 9 round 4 pull up
shoulder still sore from monday
Nice work this morning Gilles!
Mob + WU + 400m run with Alaina
Shoulder Press
3×10
55-55-50#
Thanks for sharing the bar Steph
Muscle up progressions
WOD
AMRAP 7min
4 ring rows
4 ring dips (feet under me)
Total: 14 rounds 3 dips
*so close to 15 rounds
Cashout: 800m run 15/30
Way to go BJ, great work!!
wux1 + 400m run
shoulder press @ 65% 3 sets of 10 used lower weight because of shoulder issue
65-65-65
WOD scaled: AMRAP in 7 mins
4 pull ups
4 par dips
= 12 rounds + 2 pull ups PR of 3 rounds (did this one back in 2011)
Huge pr! Nice work Frankie!
WU x 1
Mobility
Muscle Up Progressions
AMRAP in 7 min
4 Pull Ups on rings with false grip
4 Ring Dips
6 Rounds
Thanks Kevin lots of great pointers tonight.
1 Mile Run with Alaina and Maria!!
Mobility + WU
Shoulder Press 3×10 65%
55-50(8)-45
Muscle-up Progression
WOD: 30 Muscle-ups (10 Min Cap)
Total = 3 RX
*Really need to work on these more often!
Thanks Kevin!
Shoulder press
45(10)-60(10)-60(6)/55(3)-55(8)
Muscle up progression (a first!)
Wod
Amrap 7 min
4 pullups on rings(first set with false grip)
4 ring dips with feet in back
7 + 1 pullup
Shoulder Press x10
3 sets @ 65%
wu(35#) 55-50-50(8)
Muscle-up Progressions
Option:
AMRAP in 7 min
4 pullups (scaled to ring rows)
4 dips (from rings)
Total: 5 Rounds
Great 6pm class! Thanks Amanda 🙂
I totally forgot to post yesterday… better late than never!
Shoulder press x 10 @ 65%
45 x 10
65 x 7 (which IS my 65.. but couldn’t do 10)
55 x 10
55 x 10
MU progressions
WOD
AMRAP 7 mins
4 Ring rows
4 Dips (modified with feet under)
Total: 10 rounds + 4 ring rows
Open Gym May 29
WOD as Rx’d
7:51 (old PR was 15:41 so I’ll take it!)
Shoulder Press x10
3 sets @ 65% (55#)
Muscle-up Progressions
30 Muscle-ups for time
*10 min cap
Option:
AMRAP in 7 min
4 pullups (did first 2 rounds rx then did ring rows)
4 dips (first round rx then rest with the help of a box in front of me)
Total:13+2dips