Bring a Friend Day tomorrow!
BAD ASS RUCKING CLASS (3 spots left)
BAD ASS POWERLIFTING CLASS (4 spots left)
Push Jerk
Build up to WOD weight
MBC Review
50 Med Ball Cleans
25 Push Jerks (155/105#/70%)
50 Med Ball Cleans
This workout will punish poor form. If you squat on your toes, or try to use your arms too much, the heavy jerks will feel like they’ll never end. Those last cleans will need to be broken up. When you break, pick a time, and stick to your rest. Otherwise, there’ll be a lot of staring at the ball.
Push Jerk
Build up to WOD weight
95-115-135-155
50 Med Ball Cleans – 25 then 5s with short rest at top
25 Push Jerks (155#) 9-7-5-4
50 Med Ball Cleans
8:05
Thanks Kevin!
WUx1 + CS
Push Jerk
Build up to WOD weight
75-85-95- stopped and switch to Push Presses 95-85
50 Med Ball Cleans
25 Push Jerks (85#)
50 Med Ball Cleans
7:14
Way to go 6 am peeps!
Thanks Shane!
MOB + WUx1
Push Jerk
Build up to WOD weight
95-105-125-135
50 Med Ball Cleans @20# Broke into sets of 10
25 Push Jerks @135# (Broke into 2 sets of 15 and 10)
50 Med Ball Cleans
Time = 11:21
Push Jerk
Build up to WOD weight
95-115-135-155
MBC Review
50 Med Ball Cleans
25 Push Jerks (135#)
50 Med Ball Cleans
10:28
Push Jerk
Build up to WOD weight
35# – 40# – 45# – 50#
50 Med Ball Cleans – 8#
25 Push Jerks (155/105#/70%)- 45#
50 Med Ball Cleans
Time: 11:59
WOD with 80#: 11:08
That was tough!
Thanks Kevin
Push Jerk
Build up to WOD weight
55-65-75-80#
50 Med Ball Cleans – 14#
25 Push Jerks (155/105#/70%)- 80# 9-7-5-3-1
50 Med Ball Cleans
Time: 11:39
Yuck
Open gym
Spring fling practice with Blake
WOD #3 – Jump Around
With an 8min Cap. For time or Reps
50 Double Unders
40 Wall Balls
30 Pull Ups
*
50 Double Unders
40 Wall Balls
30 Toes To Bar
*
50 Double Unders
40 Wall Balls
30 Pull Ups
score: 305 reps(39 rep PR)
WOD #6
5 min clock. Ascending ladder of:
With a running clock team performs the following with ladies starting:
2 Alt Dumbbell Snatches Ladies, 2 Alt Dumbbell Snatches Men
2 pull ups Ladies, 2 pull ups Men….
4 Alt Dumbbell Snatches Ladies, 4 Alt Dumbbell Snatches Men
4 pull ups Ladies, 4 pull ups Men….
6/6 Alt DB Snatches
6/6 Bar 6 pull ups.
And so on until the end of the 5 min.
total: 101 reps
Please cancel my 4:00, thanks
Push Jerk
Build up to WOD weight
95-115-125-135#
MBC Review
50 Med Ball Cleans (20#)
25 Push Jerks (70%@120#)
50 Med Ball Cleans
13:20
First 50 MBC were OK. I got stuck on the push jerks longer than anticipated because my legs were so stiff… and those last cleans were crappy.
Cancel my 6pm I’m stuck at work
Push jerks
45-55-65-75#
Med ball review
Wod
50 med ball cleans (10#)
25 push jerks (65#)
50 med ball cleans
Time: 10.44
Push Jerk
Build up to WOD weight
95-115-135
50 Med Ball Cleans – 20#
25 Push Jerks (155# or 70%) 135# 8-7-4-3-3
50 Med Ball Cleans
9:17
mob wux1
push jerk
build up to WOD weight
65-85-95-10
MBC review
for time
50 med ball clean 16#
25 push jerk 105#
50 med ball clean
8:38
wux1
group wu
Push Jerk
Build up to WOD weight
95-115-135-155-155
WOD
50 Med Ball Cleans – 20#
25 Push Jerks (135#)
50 Med Ball Cleans
time 9:50
Push Jerk
Build up to WOD weight
85-95-100-105-110-115
WOD Rx
Time: 8:44
I like this WOD, great class Shane!!
Push Jerk
Build up to WOD weight
55,65,75,85,95,105
MBC Review
50 Med Ball Cleans
25 Push Jerks 85#
50 Med Ball Cleans
Alot harder than it looks! Form was off a bit sooo…
10:57
Group WU
Push Jerk
Build up to WOD weight
75-85-95-105#
MBC Review
50 Med Ball Cleans (16#)
25 Push Jerks (70%@105#)
50 Med Ball Cleans
10:25