30 HSPU
40 Pullups
50 KBS (50/35)
60 Situps
70 Burpees
*25 min cap
Compare to Jan.8/17
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30 HSPU – two 25s and an abmat, hands right outside abmat (working towards open standard) – 7+
40 Pullups – 3+
50 KBS (50/35) – 2+
60 Situps – 3+
70 Burpees – 4+
twenty one something… are exed
Thanks for the HSPU tips coach Shane, great 6amers!
WOD rx’d
19:43 (3:05 PR from 2015)
30 HSPU 3s, 2s and 1s
40 Pullups 3s, 2s and 1s 3 sec breaks between
50 KBS (50/35) 15,15,10,10
60 Situps β Steady no breaks
70 Burpees β Steady no breaks
I think I partitioned the pull-ups better this year which made up most of the difference and also I knew I was just ahead of Remi which prevented me from taking a break lol
Awesome PR Shawn! Nice work this morning!
Way to go Shawn!
WUx1
WOD
20 HSPU (scaled to HRPU) – Next time do 10 HSPU then the rest HRPU
40 Pullups
50 KBS (50) 15,15,10,10
60 Situps β Steady no breaks
70 Burpees β mostly Steady but stopped at 35 and 60 for about 5 to 10 seconds
Well done Joey, Shawn and Remi!
Thanks Shane!
Time–> 14:01
Chipper. 25min
30 HRPU
40 RR
50 KBS (25#)
60 situps
70 Burpees
Time: 17.08
30 HSPU HRPU
40 Pullups Ring Rows
50 KBS (35)
60 Situps
70 Burpees
16:05
Thanks Shane!
OG
WOD with Amanda Stairs, you’re welcome π
Did with 40# kbs and ring rows
Time = 24:36
My arms and abs still hurt lol
Also HRPU
Haha thank you again!! I was happy to see you walk in!
Powerlifting class:
Deadlifts x 3
150-180-210-240-270 (5 reps)
Bulgarian split squats: 3 x 10
Two sets at body weight and then one set with 10# dumbbells
Bent over barbell rows: 3 x 10
95-105-115
Heavy Russian KBS: 3 x 12
50-60-70 (thatβs a new PR for me)
Alternating tabata:
Mountain climbers
Sit ups
Loving this class! Nothing like lifting heavy shit with good people!! π
WU x1
Group Warm up
WOD:
-30 HSPU scaled to HR push ups
-40 pull ups
-50 KBS @ 50#
-60 situps
-70 burpees
Time: 19:45
PR of 7 seconds – very suprised…burpees were painfully slow…still getting over Cuba hangover.
my best time was 19:52 back in 2014
Powerlifting class:
Deadlifts x 3
160-190-220-255-285 (4 reps)
Bulgarian split squats: 3 x 10
One sets at body weight, 10lbs & 15lbs dumbbells
Bent over barbell rows: 3 x 10
95-105-115
Heavy Russian KBS: 3 x 12
60-80- (50lbs know each hand) PR
Alternating tabata:
Mountain climbers (33-33-33-33)
Sit ups (10-10-10-11)
Did the Wod in OG with Nick!
WOD rx’d: 22:29
30 second PR from 2015. Hoped for bigger but I’ll take it.
30 HRPU
40 ring rows
50 KBS (50) 20-10-10-10
60 Situps
70 Burpees had to step them in and out but got them done
Time:18:12
Thanks Shane
Powerlifting class:
Deadlifts x 3
150-180-210-240-270(2 reps) PR
Bulgarian split squats: 3 x 10
35-45-55#
Bent over barbell rows: 3 x 10
55-95-105#
Heavy Russian KBS: 3 x 12
60-70-80# (PR)
Alternating tabata:
Mountain climbers
Sit ups