EMOM for 10 min
Power Cleans x3
2 min @ 50%
2 min @ 60%
2 min @ 65%
2 min @ 70%
2 min @ 75%
For time:
50 Wall Balls
30 Power Cleans (155/105#/60%)
15 Muscle-ups (30 Pullups/Rows + 30 Dips)
*20 min cap
**Scaled clean weight is % of max lift ever
Compare to Jan.3/17
AHHHHH, KELLY CLARKSON!!!
Mobility
Wu x 1
Group WU + Mobility
EMOM for 10 min
Power Cleans x3
2 min @ 50% 55#
2 min @ 60% 65#
2 min @ 65% 70#
2 min @ 70% 75#
2 min @ 75% 80#
For time:
50 Wall Balls @10#
30 Power Cleans (@65#)
15 Muscle-ups (Scaled to 30 Ring Rows + 30 Box Dips)
Time: 10:30
Thanks Matt. Good work everyone!
EMOM for 10 min
Power Cleans x 3
— 2 min @ 50% 105#
— 2 min @ 60% 130#
— 2 min @ 65% 140#
— 2 min @ 70% 150#
— 2 min @ 75% 160#
WOD:
50 Wall Balls @ 20#
30 Power Cleans @ 135#
15 Muscle-ups (Scaled to 30 Pullups + 8 Ring Dips & 22 Box Dips)
Time: 10:32
Second 7 AM class in a row!
oh you made it! good job 🙂
Mobility
Wu x 1
Group WU + Mobility
EMOM for 10 min
Power Cleans x3
2 min @ 50% 85lbs
2 min @ 60% 95lbs
2 min @ 65% 105lbs
2 min @ 70% 115lbs
2 min @ 75% 125lbs
For time:
50 Wall Balls @14lbs
30 Power Cleans (@105lbs)
15 Muscle-ups (Scaled to 30 Ring Rows + 30 Box Dips)
Time: 9:58
Gracias Matt!! Great job guys 😉
EMOM for 10 min
Power Cleans x3
2 min @ 50% 105
2 min @ 60% 135
2 min @ 65% 145
2 min @ 70% 155
2 min @ 75% 165
For time:
50 Wall Balls unbroken
30 Power Cleans (135#)
15 Muscle-ups (scaled to 30 Pullups + 30 Box Dips)
8:51 was 10:05 @115 with ring rows/parallette dips last time
Thanks Matt!
Great job – 50 wallballs unbroken!
EMOM for 10 min
Power Cleans x3
2 min @ 50% – 55#
2 min @ 60% – 65#
2 min @ 65% – 75#
2 min @ 70% – 85#
2 min @ 75% – 90#
For time:
50 Wall Balls 10#
30 Power Cleans (75#)
30 Rows + 30 Dips
*20 min cap
Time: 11:07
Wellll that was fun, ha-ha…. so many air balls for my wobbly legs.
Thanks for the class Matt!
that’s a great pic 🙂
Please cancel my nooner, won’t be able to make it.
I’ve signed up for the 5pm class…I may be a wee bit late or really late. Not sure who is coaching but will do my best to get there. Might only catch the WOD part. Need to be there or my Heather. 🙂
Power cleans X3
EMOTM x2- 50/60/65/70/75#
Wod
50 WB(6#)
30 pwr cl(60#)
30 R R
30 box dips
Time: 9.03
EMOM for 10 min
Power Cleans x3
2 min @ 50% 35#
2 min @ 60% 45#
2 min @ 65% 50#
2 min @ 70% 55#
2 min @ 75% 60#
For time:
50 Wall Balls 8#
30 Power Cleans (155/105#/60%) 45#
15 Muscle-ups (30 Pullups/Rows + 30 Dips)
*20 min cap
**Scaled clean weight is % of max lift ever
10:58 time
Mobility
Wu x 1
Group WU + Mobility
EMOM for 10 min
Power Cleans x3
2 min @ 50% 75#
2 min @ 60% 85#
2 min @ 65% 95#
2 min @ 70% 105#
2 min @ 75% 115#
For time:
50 Wall Balls @10#
30 Power Cleans (@95#)
15 Muscle-ups (Scaled to 30 Ring Rows + 30 Box Dips)
Time: 9:39
Thanks Amanda!
EMOM for 10 min
Power Cleans x3
2 min @ 50% 20#
2 min @ 60% 25#
2 min @ 65% 30#
2 min @ 70% 35#
2 min @ 75% 40#
For time:
50 Wall Balls (4#)
30 Power Cleans (35#)
15 Muscle-ups (30 Ring Rows + 30 Box Dips)
Time – 13:16
Thanks Blake!
mob wux1
EMOM for 10 min
min 1-2 65#
min 3-4 85#
min 5-6 90#
min 7-8 95#
min 9-10 100#
for time
50 wall ball 14#
30 power clean 95#
15 MU ( 30 ring row 30 box dip )
8:50
EMOM for 10 min
Power Cleans x3
2 min @ 50% 55#
2 min @ 60% 65#
2 min @ 65% 70#
2 min @ 70% 75#
2 min @ 75% 80#
For time:
50 Wall Balls @8#
30 Power Cleans (@65#)
15 Muscle-ups (Scaled to 30 Ring Rows + 30 Box Dips)
Time: 10:55
Romwod Wu
Group Wu and mobility
Power cleans x 3
145/165/185/205/215
Wod rx’d 8:38
Wallballs went well, power cleans were fast singles mu’s took way lol get than they should have .. There were 2’s and 3’s. Need to work on mu’s and wall balls more…
Thanks for the great class Amanda !
EMOM for 10 min
Power Cleans x3
2 min @ 50% – 95#
2 min @ 60% – 125#
2 min @ 65% – 135#
2 min @ 70% – 140#
2 min @ 75% – 145#
For time:
50 Wall Balls 14#
30 Power Cleans (115#)
30 pull-ups + 30 Ring Dips
*20 min cap
Time: 15:26
Power Cleans X 3
115-135-145-155-165
Wod with 14# med ball, 135# PC and Ring Rows + Dips
Time – 10:15
Thanks for the class Amanda.
Congrats on 1000 classes Heather M!!
EMOM for 10 min
Power Cleans x3
2 min @ 50% 55#
2 min @ 60% 65#
2 min @ 65% 70#
2 min @ 70% 75#
2 min @ 75% 80#
For time:
50 Wall Balls @10#
30 Power Cleans (@65#)
15 Muscle-ups (Scaled to 30 Ring Rows + 30 Box Dips)
Time: 11:16
I literally cut & pasted Kelly B’s WOD (except for the time, she beat me 🙁
I nearly died during this one…my legs are so sore from Murph.
Too funny Heidi 😉 Glad to be back working out with you!
EMOM for 10 min
Power Cleans x3
2 min @ 50% (#65)
2 min @ 60% (#75)
2 min @ 65% (#80)
2 min @ 70% (#90)
2 min @ 75% (#95)
For time:
50 Wall Balls (#14)
30 Power Cleans (#75)
30 Pullups + 30 Ring Dips
Time: 9:46
Thanks Amanda!
EMOM for 10 mins: power clean x 3
2 mins @ 50%- 55#
2 mins @ 60%- 65#
2 mins @ 65%- 75#
2 mins @ 70%- 85#
2 mins @ 75%- 90#
For time:
50 wall balls (6#)
30 power cleans @60%- 70#
30 ring rows
30 box dips with knees bent
Time: 10:30
Thanks Blake!
EMOM for 10 min
Power Cleans x3
2 min @ 50% – 115
2 min @ 60% – 135
2 min @ 65% – 155
2 min @ 70% – 165
2 min @ 75% – 170
For time:
50 Wall Balls – 30 – 10 – 10
30 Power Cleans 155#
15 Muscle-ups – scaled to (30 Rows with a box + 30 Box Dips)
Great job 7pm! Thanks for the class Coach Blake!
Wod scaled to 85# and pullups & dips
16:24
Dips went much better than expected, although they should have, I’m 10lbs less than last time I did them.
I could certainly feel the effects of Murph from two days ago!
EMOM for 10 min
Power Cleans x3
2 min @ 50% 35#
2 min @ 60% 45#
2 min @ 65%55#
2 min @ 70%65#
2 min @ 75% 75#
For time:
50 Wall Balls 12#
30 Power Cleans (155/105#/60%)
(30 Pullups/Rows + 30 Dips)
*20 min cap
**Scaled clean weight is % of max lift ever
10:44
EMOM for 10 min
Power Cleans x3
2 min @ 50% 105
2 min @ 60% 135
2 min @ 65% 145
2 min @ 70% 155
2 min @ 75% 165
For time:
50 Wall Balls (20lb). 20-10-10-10
30 Power Cleans (135) singles , 2-3 secs rest
(30 Rows + 30 Dips)
Time =10:13