We have another T-shirt/Tank order going on. Same design as the last batch, but different colours available. Order form is under the warm-up board. Please pay upfront before the order goes in on August 8th.
Deadlifts x3
60-65-70-75%
4 rounds
12 Wall Balls
12 KBS (70/53#)
12 Box Jumps (24/20”)
12 Deadlifts (205/145#/60%)
*18 min cap
I’ll have to cancel my 7 am. It’s a legish workout and mine are not quite ready for it yet
Got it!
WUx1 12WBs 12 supermans
Deadlifts x3
WU 50% 160×5
60-65-70-75%
190-210-225-240
4 rounds
12 Wall Balls
12 KBS (70#)
12 Box Jumps (24”)
12 Deadlifts (190/60%)
17:14 Massive headache round 1. Looks like some massage theapy for me.
Can you cancel my 8:30. Sick today
MOB + WU + 12 WBs + 12 Supermans
Group MOB
Deadlifts x3
60-65-70-75%
135# – 155# – 175# – 195#
4 rounds
12 Wall Balls – 14#
12 KBS (70/53#) – 45#
12 Box Jumps (24/20”) – 20″
12 Deadlifts (205/145#/60%) – 155#
TIME: 15:23
Good job Mark !
Trying to catch you…workin’ in the TwoADays on Tue & Thurs for the next 4 weeks…Oly clinic was fun tonight.
Deadlifts x3
60-65-70-75%
Up to 155
4 rounds
12 Wall Balls 8#
12 KBS (70/53#) 25#
12 Box Jumps (24/20”) 18″ jumps round one, step up round 2-4
12 Deadlifts (205/145#/60%) 115#
17:05
Group WU
Deadlifts
218 – 205 – 225 – 245 – 260 Thanks for Sharing with me Anthony!
WOD: Rx’d
Time: 15:06
Brutal! I feel that maybe the first two rounds were too easy, so I decided to do the final two round with the added weight of wanting to vomit.
Great job everyone!
Thanks Maria!
Nice work CAM!!
M+WU
Grpup mob
Deadlifts x3
60-65-70-75%
100-105-115-125lb
WOD:
12 Wall Balls 10lb @ 10′
12 KBS 40lb
12 Box Jumps 20”
12 Deadlifts 100lb
15:46
4 rounds
12 Wall Balls 14#/10′
12 KBS 45#
12 Box Jumps 20”
12 Deadlifts 130#
12:56
The first round felt pretty good. It was all downhill from there. Like a steep hill. It went south quickly.
That did not feel good.
WOD Rx’d
10:44
WB – unbroken (but 2 no reps)
KBS – unbroken expect last round (7+5)
BJ – jump up, step down
DL – 8+4 every round
Warm up & mob x1
+ 12 wall balls #20
+ 12 supermans
Deadlifts x3
60-65-70-75%
155-175-195-215-235-255
4 rounds
12 wall balls (#20)
12 KBS (#70/53)
12 box jumps (24/20)
12 Deadlifts (205/145/70%)
Time 12:15
Did the first 2 rounds with #70 kettlebell and then switched to #53. Step ups 20″ box and Deadlifts were 155. Kept it all Unbroken. Thanks for the class Shane.
WOD 4 rounds
18 min time cap
12 wallballs @6#
12 KBS @20#
12 Box jumps (step ups 12″)
12 deadlifts @125#
Time : 17:53
I didn’t think I was going to make it under the time cap. Those last 5 deadlifts were probably the grossest feeling deadlifts I’ve ever done 😛
Thanks for the encouragement 8:30 class. Thanks Kevin!
Deadlift x3
155-185-200-215-230
WOD
Rx’d (used med ball)
13:34 I think
OG
• Barbell work, learning to bring the bar down safely to avoid collar bone issues. I think I’ve got it!
• 4 rounds
10 negative push-ups (5second descent)
10 assisted ring dips
• 1000m row 4:35
Deadlifts x3
60-65-70-75%
145 • 165 • 170 • 175
4 rounds
12 Wall Balls (10#, 10′)
12 KBS (40#)
12 Box Jumps (20”)
12 Deadlifts (125#)
Time 14:03
I was really disappointed in myself right after the WOD. I had to switch to step-ups in the 3rd and 4th rounds, and I scaled a LOT. I was frustrated and annoyed.
…..then I got the hell over myself.
Great job, nooners!!
Warmup and foam rolling
Strict hspu progression on the box
DL (sets of 3) up to 175
WOD almost rx’d. (Why didn’t I just grab the heavier KB?)
KB @ 45lbs
12:41
10 strict hspu progressions on the box
Great class. Glad I went. Great coaching Steph!
Can you cancel my 5:00pm? Stuck dealing with sudden work emergency
WUx1 12WBs 12 supermans
Deadlifts x3
60-65-70-75%
245-275-295-305
WOD
4 rounds
12 Wall Balls (20#)
12 KBS (60#)
12 Box Jumps (24”)
12 Deadlifts (205#)
time = 16:00
much harder than it looks!
good to be back after a week off.
Dead Lifts X 3
125-135-145-155
WOD:
4 Rounds
12 Wall Balls 14# @ 10′
12 Box Jumps (Jump up/step down)
12 KBS @ 35#
12 Dead Lifts @ 125#
Time = 16:59
That was gross! Didn’t mind the WOD so much as the heat. What a sweat-fest! Dead lifts were the worst part, which is weird, cause usually it’s the wall balls.
Oly Clinic
MOB + WU
Burgener WU x 2
Snatch x 3
50%-55%-60%-70%-75%
45# – 65# – 75#
Snatch Pull x 3
70%-80%-90%-100%
115# – 135# – 155# – 175#
Front Squat x 3
65%-70%-75%-80%-85#
95# – 105# – 115# – 120# – 130#
Deadlifts
85-95-105-115
WOD
Wall balls 12#
KBS 35#
Box Jumps 20″
Dead lifts 85#
14:37
MOB WUX1 12 Wallballs @ 20# 12 Supermans 400m run
WOD
14# wallballs
53# kbs
20″ box
180# deadlifts
Time – 14:55
Cashout:
10 Mackenzie push ups
400m Run
10 strict pull ups
5k Bike
Deadlifts x3
185-205-210-225#
4 rounds
12 Wall Balls 14#
12 KBS (53#)
12 Box Jumps (24”)
12 Deadlifts (185#)
Time 15:34
Oly Clinic
Snatch x 3
65-75-85-95#
Snatch Pulls x 3
115-135-155#
Front Squat x 3
95-115-135-155#
5k bike
Thanks, Shane!
Mobility and Wu x 1
Deadlifts x 3
225/315/335/355/375
4” deficit and hand release on every rep
Wod rx’d 10:24!!
Heat in the gym was pretty terrible, went a little slower than I thought I would. But stayed steady.
WUx1 12WBs 12 supermans
Deadlifts x3
WU 50%
60-65-70-75%
240-255-275-295
4 rounds
12 Wall Balls
12 KBS (60#)
12 Box Jumps (24”)
12 Deadlifts (205)
Time–> 14:15
Deadlifts x3
60-65-70-75%
Up to 85#
4 rounds
12 Wall Balls 10#
12 KBS (70/53#) 25#
12 Box Jumps (24/20”) 20″
12 Deadlifts (205/145#/60%) 65#
Time 11:57