50-40-30-20-10
Double Unders – singles X 3
25-20-15-10-5
KBS (50#)
*3 muscle-ups after every round – 9 jumping pull ups
Time – 13:52
Roxanne
AMRAP 15 min
200 m run
10 push-ups (first time using a 24″ box in a WOD for push-ups!!)
Rope climb (laying down pulled to standing and back down)
5 Rounds
That felt good and bad at the same time. Lol!! Didn’t walk on any of my runs. Wanted to a couple times but pushed through it. Push-ups weren’t horrible like I usually think they are. 😊
Sam
Just realized today was my 100th class. That’s exciting. Here’s too 100 more.
Roxanne
Way to go!!
Heather Cooper (Skeard)
WOD rx: 4 rounds + 3 push-ups.
At around 11 mins I got a shooting pain in my stomach and couldn’t do anymore 🙁
Pain eventually went away and I stayed for open gym:
New back squat PR = 205# (my old one was 175#)
Can now do strict chin ups on the bar 😈
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…
MOB + 400 M row
Group WU + MOB
Rope Climbs
AMRAP in 15 min
Run 200m
10 Pushups
1 Rope Climb
5 rounds + 10 Push ups
Rope Climbs
AMRAP in 15 min
Run 200m
10 Pushups – quick sets of 5
1 Rope Climb – less hesitation this time.
7 rounds + 10 Push ups
Thanks Shane! Great job 6amers!
MOB + Group WU & MOB
AMRAP in 15 min
Run 200m
10 Pushups
1 Rope Climb – 10 Single Ring Rows
TOTAL: 4 rnds + 4 SRRs
AMRAP in 15 min
Run 200m
10 Pushups
1 Rope Climb
7Rounds + 4Pushups
Thanks Shane!
Rope Climbs
Practice from lying on floor, and back down
AMRAP in 15 min
Run 200m
10 Pushups
1 Rope Climb
7 rounds 200m run
Thanks Stephanie!
Rope Climbs:
Practiced wrapping the rope and holding on for a few seconds and from seated position.
AMRAP in 15 mins:
200m run
10 push ups
1 rope climb (from seated)
Finished 6 rounds
Thanks Stephanie!
Please cancel my 5pm open gym, got stuck at work only getting off now. Will be there for 6pm class and 7pm open gym though.
AMRAP 15mins
Run 200m
10 PushUps
1 Rope Climb progression
Total: 5rounds& 10pushups
Rope climb practice
AMRAP in 15 min
Run 200m
10 Pushups
1 Rope Climb
TOTAL: 9 rounds
Great job Mario!
That’s nuts, dude. Good job 🙂
OG – did 10/17 wod.
Press x 10
95-115-135-145-155
50-40-30-20-10
Double Unders – singles X 3
25-20-15-10-5
KBS (50#)
*3 muscle-ups after every round – 9 jumping pull ups
Time – 13:52
AMRAP 15 min
200 m run
10 push-ups (first time using a 24″ box in a WOD for push-ups!!)
Rope climb (laying down pulled to standing and back down)
5 Rounds
AMRAP in 15 min
Run 200m
10 Pushups
1 Rope Climb
8 Rounds even
Fun WOD! Great 6 pm crew!
Group WU & Mob
AMRAP in 15 mins:
200m run
10 push ups (from 24″ box)
1 rope climb (from seated)
Finished 6 rounds
That felt good and bad at the same time. Lol!! Didn’t walk on any of my runs. Wanted to a couple times but pushed through it. Push-ups weren’t horrible like I usually think they are. 😊
Just realized today was my 100th class. That’s exciting. Here’s too 100 more.
Way to go!!
WOD rx: 4 rounds + 3 push-ups.
At around 11 mins I got a shooting pain in my stomach and couldn’t do anymore 🙁
Pain eventually went away and I stayed for open gym:
New back squat PR = 205# (my old one was 175#)
Can now do strict chin ups on the bar 😈
MOB + T-Spine
Rope Climb Progression
🙂 1st Rope Climbs thanks to Blake’s coaching and tips. More Practice in Open Gym’s in my future
WOD with Rope Climbs as laying down pulled to standing and back down
Score > 6 Rounds
Good job on your first rope climb!
Rope Climbs
AMRAP in 15 min
Run 200m
10 Pushups
1 Rope Climb Laying down to standing the back
6 round + 100M
15 Minute AMRAP
200 m run
10 push ups
1 rope climb
4 Rounds + 200 M Run + 10 PU