It’s time. Just register for the INTRAMURAL OPEN. You will regret it if you don’t.
Press
40-50-60% x5
21-15-9 reps for time of:
Push presses (135/95#/60-70%)
Power cleans
We have another 21-15-9 rep scheme. This one will probably feel a little different than yesterday. Take some calculated breaks, but make sure you’re not spending too much time staring at the bar.
Wod with 65#: 6:51
I dropped the weight back, it was around 57%. I tend to be slow as shit in wods where the weight goes overhead and I’m still getting used to the 6am classes. (ie, my muscles haven’t figured out how to wake up at that time of day yet)
I loved the extra mobility this morning!
Thanks Shane
Press
40-50-60% x5
#75-85-95
21-15-9 reps for time of:
Push presses (135/95#/60-70%) (Used #95 as wrist/thumb were sore/hurting). Used #115 Next time.
Power cleans
Time 5:34
Press
40-50-60% x5
55-65-75lbs
WOD
Rx’d
Time=6:04
Great class Shane!!
OG= 6.5km 🙂
Wowza; amazing time Rx!
Press
40-50-60% x5
65-80-100
21-15-9 reps for time of:
Push presses (135/95#/60-70%) 125# This was good
Power cleans
6:48
Kevin walks by and say “last 9 reps unbroken, that’s not pain” And I’m thinking it sure does feel like pain but OK 🙁
Thanks for the push coach!! 🙂
Oh yeah, and then some team#3 rowing
Way to finish strong!
Press – 65-85-105 ( still trying to figure out my numbers)
WOD @ 95# Time 6.15
Great class Shane and the 6amers
Press X 5
95-115-135
Wod Rx’d – 7:31
Power cleans were disgusting
MOB + Group WU & MOB
Press
40-50-60% x5
75# – 95# – 105#
21-15-9 reps for time of:
Push presses (135/95#/60-70%) – 105#
Power cleans
Time 8:41
Press
70×5
95×5
105×5
21-15-9
Shoulder to over head 135# ( my favorite )
Power cleans 135# ( that many sucks the wind out of my poor smaller lungs)
WOD Rx’d
7:28
Then 4 km of rowing to put team 1 in the conversation ?or are we already ahead?
Press
40-50-60% x5
35-45-55#
WOD
65#
Time=7:23
Sorry need to cancel and sorry it’s late
Got it
WUx1+Rowing+CS
Press
40-50-60% x5
#45-60-70
21-15-9 reps for time of:
Push presses
Power cleans
*Started with 2 DB @40# but right knee started to bug me so after the 21 DB press + 6 DB Cleans witched to bar I had setup with 95# for remainder)
Time 7:39
Great work 6 am peeps!
Thanks Shane!
Press
40-50-60% x5
40#-50#-60#
21-15-9 reps for time of:
Push presses (60#)
Power cleans
Kept the weight light-ish for my shoulder. Time was 5:50
Press
40-50-60% x5
65# – 85# – 105#
21-15-9 reps for time of:
Push presses (135/95#/60-70%) – 105#
Power cleans
Time 6:32
Press x 5
40-50-60#
WOD 60#
7:49 min
Little bit of rowing before and after class
Press
40-50-60% x5
40-45-55#
WOD
55#
Time=8:10
Press
40-50-60% x5
#65-85-105
21-15-9 reps for time of:
Push presses (135/95#/60-70%)
Power cleans
Did 1 round + 4 push press @ 115# then dropped to 95#. A wise man once told me… “Sometimes you’re the fly and sometimes you’re the windshield.” I was deffinatly a big a$$ windshield today!!! 😠
Time 6:36
Press
40-50-60% x5
35-45-55#
WOD
65#
6:15
wux1
group wu
Press
40-50-60% x5
65-80-95
WOD
115#
7:23
Press
40-50-60% x5
50-65-80#
21-15-9 reps for time of:
Push presses (135/95#/60-70%) @80#
Power cleans
5:52
mob wux1
press x 5
45×5 60×5 70×5
WOD
21-15-9
push press 95#
power clean
4:59
Press x5
50-65-80
WOD @ 115#
5:22
“Just because you can, doesn’t mean you should”
Scaled back because I knew I’d get a better workout. Was aiming for 5-6 min, and I knew 115 would put me there. What a burner!
Good race Matt Q.
Press
40-50-60% x5
40-50-60#
21-15-9 reps for time of:
Push presses (65#)
Power cleans
Time: 5:28 – thanks Amanda!!
Press
40-50-60% x5
45#-55#-65#
21-15-9 reps for time of:
Push presses (65#)
Power Cleans
4:35 likely should have gone up to 75
Thanks Kevin
Press to 75#
Wod @ 95#
5:44
Press x 5
35#-40#-45#
21-15-9 reps for time of:
Push presses (35#)
Power cleans
7:16 ish….
Press
40-50-60% x5
95
115
135
21-15-9 reps for time of:
Push presses (115#)
Power cleans
Time . 7:44
Thanks Amanda
MOB + WU + Group
Press x5 @75-85-95#
WOD with 90#
Time of 5:52
Broken up as
11-9-1
9-6
9 Press and 4-5 Power Clean
2023m Row for Team 6