Deadlift x3 (upped my 1RM by 10# this week)
150 – 185 – 210 – 240 – 255 – 270×7
Fuck. Guess I’m going up again next week.
21-15-9
Med ball cleans 14#
Hanging knee raises
3:52
Thanks Shane!
Laura
Deadlift x 3
60-70-80-85-90-95%+
115-135-155-165-175(3)#
21-15-9
Med ball Cleans (14#)
T2B
6:11
Thanks Kevin!
Cheryl
Deadlift x 3
50-60-70-80-85-90%+
70-85-100-110-120-125(x7)
Med Ball Clean group practice
21-15-9
Med ball Cleans (12#)
T2B (mix of hanging leg levers & knee raises)
5:20
Thanks Kevin!
Blake
OG
Fran as RX’d
4:43 … definitely a PR. Died a little inside shortly afterwards.
Thanks for the race and the company Davis!
Jeff
Deadlift x 3
60-70-80-85-90-95%+
205-245-275-315-345-375 x 3
21-15-9
Med ball Cleans (20/14#)
T2B
4:36RX
Fun WOD. Still have the Fran cough.
First Workout Wendy.L did all her Toes to Bar. Congratulation to her!!! Also I believe it was her first RX workout. She does not post here but she should start. 🙂
WOD
AMRAP 15
Ascending Ladder
Power clean @ 95#
Box muscle up (20″ box)*
*5 double under after each round
Made it 2 cleans into the round of 8.
That’s a total of 28 box muscle ups! I managed every round, except one, of doubles without tripping (alternating with singles).
Class
Deadlifts — 150/175/200/210/4 @ 220
WOD – 5:05 Rx
Open gym 2:
Superset —
Weight pull ups x 6 (5#)
Pendlay row x 12 (70#)
Rear laterals x 25 (8#)
Rest 2:00 between sets
Superset —
EZ bar reverse curl x 6 (15/20/20)
Banded curl x 25 (Red band)
Rest 2:00 between sets
Reverse hyper 3 x 15
3 sets of max sandbag cleans
20 with 60#, 20 with 60#, 12 with #70 — hands were the limiting factor, they got sore holding onto the bag.
Melanie
Deadlift x 3
60-70-80-85-90-95%+
120-140-160-170-180×7
I get to test out a new 1 rep max of 210 next time!
21-15-9
Med ball Cleans (20/14#)
T2B (kipping knee raises)
5:42
This was supposed to be a fast paced wod, but my legs cramped on the cleans and I had to take breaks, my grip wasn’t holding me for the leg raises, and I just felt uncoordinated!
OG
3 sets
Pullups (bar on side of rig) 6
Pendalay row 12 – 55#
Rear lateral 25 – 3#
3 sets
EZ Bar reverse curl 6
Banded bicep curl 25
3 sets
Reverse hyper x 10
3 sets
Max sandbag cleans
Black GORUCK bag 45ish? x12, then by 20
60# x12
Next time start with the 60!
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…
Deadlift x 3
60-70-80-85-90-95%+
305# x 7
21-15-9
Med ball Cleans – 20# – unbroken
T2B – Knee Ups
TIME: 3:37
OG
WU
Crossover symmetry with 12# and 25# bands
21-15-9
Med ball Cleans 10#
T2B – hanging leg raises
5:08
Deadlift x3 (upped my 1RM by 10# this week)
150 – 185 – 210 – 240 – 255 – 270×7
Fuck. Guess I’m going up again next week.
21-15-9
Med ball cleans 14#
Hanging knee raises
3:52
Thanks Shane!
Deadlift x 3
60-70-80-85-90-95%+
115-135-155-165-175(3)#
21-15-9
Med ball Cleans (14#)
T2B
6:11
Thanks Kevin!
Deadlift x 3
50-60-70-80-85-90%+
70-85-100-110-120-125(x7)
Med Ball Clean group practice
21-15-9
Med ball Cleans (12#)
T2B (mix of hanging leg levers & knee raises)
5:20
Thanks Kevin!
OG
Fran as RX’d
4:43 … definitely a PR. Died a little inside shortly afterwards.
Thanks for the race and the company Davis!
Deadlift x 3
60-70-80-85-90-95%+
205-245-275-315-345-375 x 3
21-15-9
Med ball Cleans (20/14#)
T2B
4:36RX
Fun WOD. Still have the Fran cough.
First Workout Wendy.L did all her Toes to Bar. Congratulation to her!!! Also I believe it was her first RX workout. She does not post here but she should start. 🙂
Deadlift x3 – 340# 1RM
60-70-80-85-90-95%+
175-205-240-275-295-305 (x4)
21-15-9
Med ball Cleans (20/14#)
T2B
Time: 4:26 Rx
T2B: first set did big chunk then just tried to hang on… second half of first sets and last set were quick singles.
Deadlift x 3
60-70-80-85-90%+
250-300-350-405-425-450(4) *pr*
21-15-9
Med ball Cleans (20/14#)
T2B
4:33rx toes to bar were much harder than i thought it would be..my core was fatigued from the deadlifts…
Deadlift- 365×5
Wod-5:46 Rx’d
Deadlift x 3
50-60-70-80-85-90%+
205-245-285-325-345-365x 5
21-15-9
Med ball Cleans (20#)
T2B
2:58 Rx
Unbroken T2B. Could of pushed the first round of cleans a bit more. Fun sprint!
Thanks Kevin!
Deadlift x3 – 395# 1RM
60-70-80-85-90-95%+
200-235-275-315-335-355×7
21-15-9
Med ball Cleans (20#)
T2Post
Time: 4:42
Deadlift x 3
125-140-165-190-200-210(x7)
WOD:
21-15-9
Med ball Cleans (14#)
T2B
7:16Rx
Deadlift x 3
60-70-80-85-90-95%+
Up to 185#x3
21-15-9
Med ball Cleans (14#)
Toes to post
4:04
Deadlift x 3
95-125-145-165-185-205×7
Don’t know my one rep max yet, kept adding weight to where I though I would be comfortable.
21-15-9
Med ball Cleans (20#)
T2B
Never finished all reps in time, got as far as the 15 T2B and that was it. (Might get it next time)
Deadlift x3 up to 160# (x3)
WOD with 14# and hanging knee raises
5:53
OG
Deadlift x 3
60-70-80-85-90-95%+
250-300-350-405-425-455 x 5
Felt good tonight
Deadlift x3 – based on 360#
60-70-80-85-90-95%+
170-205-240-270-290-305×7
WOD as RX’d
21-15-9
Med ball Cleans (20#)
T2B
Time: 3:51
Thanks Shane!
Deadlift x 3
60-70-80-85-90-95%+
125-155-180-205-215-215# for 3 reps (95% should have been 230# but I’m not quite back there yet).
21-15-9
Med ball Cleans (20/14#)
T2B
WOD in 5:08 w 10# ball and knee raises
Thanks Kevin!
Deadlift x 3
60-70-80-85-90%+
190 – 225 – 250 – 270 – 285×2
21-15-9
Med ball Cleans (20/14#)
T2B
4:47 as RX
WOD rx’d: 6:56
Fun little wod
Open gym:
Hang power clean + power clean + split jerk — 80/85/90/95/100/105
EMOM 6
Squat clean + split jerk — 105/105/105/110/110/115
5 minute double under practice — Went well
WOD
AMRAP 15
Ascending Ladder
Power clean @ 95#
Box muscle up (20″ box)*
*5 double under after each round
Made it 2 cleans into the round of 8.
That’s a total of 28 box muscle ups! I managed every round, except one, of doubles without tripping (alternating with singles).
Class
Deadlifts — 150/175/200/210/4 @ 220
WOD – 5:05 Rx
Open gym 2:
Superset —
Weight pull ups x 6 (5#)
Pendlay row x 12 (70#)
Rear laterals x 25 (8#)
Rest 2:00 between sets
Superset —
EZ bar reverse curl x 6 (15/20/20)
Banded curl x 25 (Red band)
Rest 2:00 between sets
Reverse hyper 3 x 15
3 sets of max sandbag cleans
20 with 60#, 20 with 60#, 12 with #70 — hands were the limiting factor, they got sore holding onto the bag.
Deadlift x 3
60-70-80-85-90-95%+
120-140-160-170-180×7
I get to test out a new 1 rep max of 210 next time!
21-15-9
Med ball Cleans (20/14#)
T2B (kipping knee raises)
5:42
This was supposed to be a fast paced wod, but my legs cramped on the cleans and I had to take breaks, my grip wasn’t holding me for the leg raises, and I just felt uncoordinated!
OG
3 sets
Pullups (bar on side of rig) 6
Pendalay row 12 – 55#
Rear lateral 25 – 3#
3 sets
EZ Bar reverse curl 6
Banded bicep curl 25
3 sets
Reverse hyper x 10
3 sets
Max sandbag cleans
Black GORUCK bag 45ish? x12, then by 20
60# x12
Next time start with the 60!