OG:
4 Rounds 500m row + 20 abmat sit-ups
200 Russian Twists with 10# plate, sets of 25. 10 DU’s between last two sets of 25.
Mobility
Class:
15-12-9
Thrusters @ 65#
Ring Rows
21-15-9
Thrusters @ 45#
Ring Rows
27-21-15
Thrusters @ 35#
Jumping Pullups
Did first two sets in 8 minutes even, died on the last/higher reps. Total I think total was 35 mins with the breaks? Couldn’t even tell ya.
Thanks everyone & Chris for the push at the end … def would have given up after that 21 rep set.
Used 75#, 60#, 35# and ring row variations
Time : 26:23
Thanks for the class shane and Matt! Fun to be in such a big weekend class!
Stacey
15-12-9
Thrusters (@45#) – started at 55#, dropped down after 6 reps
Hard ring rows – 9:20 including weight chg
21-15-9
Thrusters (@35#)
Ring rows – 8:05
27-21-15
Thrusters (@20#)
Jumping Pullups – 8:21
Total time: 31:56
Mike M
Today was an open gym day
3 sets of 6 thrusters at 95#.
Shoulder didn’t feel good so no attempt on the WOD
6 rounds of
Floor presses at 155#
Then burpees over bar
10-9-8-7-6-10 = 50 burpees. So paid off Chris
Then did 100 burpees for the other two delinquents while everyone was thrustering.
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…
Snatch (1st pull) x5
75-95-125#
Snatch (1st+2nd pull) x5
135-165-185-215#
Snatch
3x1x135-145-155#
1x1x165-175-190(x)-190(x)
Good snatch practice today, no PR in me but it was damn close. Then did the class warmup as a mini-WOD to get the blood pumping.
AMRAP 3 mins
10 Squat
10 Pushup
10 Situp
10 Good AM (stick)
= 3 rounds + 6 pushups
Group Mob & WU
Fran-a-geddon
15-12-9
Thrusters 30#
hard ring rows
21-15-9
Thrusters 20#
ring rows
27-21-15
Thrusters 15# bar
Jumping Pullups
*Rest 3 minutes between Frans
**40 min cap
Time: 31:45
Struggled with the jumping pull-ups.
First Fran 15-12-9 @ 95# & C2B 7:43
Second Fran 21-15-9 @ 65# & Pull-ups 8:20
Third Fran 27-21-15 @ 45# & jumping pull-ups 8:00(ish). Didn’t check the time
Wow. What a gasser. That was fun. Thanks Shane
First Fran 15-12-9 @ 95# & C2B 7:43
Second Fran 21-15-9 @ 65# & Pull-ups 8:20
Third Fran 27-21-15 @ 45# & jumping pull-ups 8:00(ish). Didn’t check the time
Wow. What a gasser. That was fun. Thanks Shane
OG:
4 Rounds 500m row + 20 abmat sit-ups
200 Russian Twists with 10# plate, sets of 25. 10 DU’s between last two sets of 25.
Mobility
Class:
15-12-9
Thrusters @ 65#
Ring Rows
21-15-9
Thrusters @ 45#
Ring Rows
27-21-15
Thrusters @ 35#
Jumping Pullups
Did first two sets in 8 minutes even, died on the last/higher reps. Total I think total was 35 mins with the breaks? Couldn’t even tell ya.
Thanks everyone & Chris for the push at the end … def would have given up after that 21 rep set.
Great class Shane!
This wod was gross. Just gross.
Used 75#, 60#, 35# and ring row variations
Time : 26:23
Thanks for the class shane and Matt! Fun to be in such a big weekend class!
15-12-9
Thrusters (@45#) – started at 55#, dropped down after 6 reps
Hard ring rows – 9:20 including weight chg
21-15-9
Thrusters (@35#)
Ring rows – 8:05
27-21-15
Thrusters (@20#)
Jumping Pullups – 8:21
Total time: 31:56
Today was an open gym day
3 sets of 6 thrusters at 95#.
Shoulder didn’t feel good so no attempt on the WOD
6 rounds of
Floor presses at 155#
Then burpees over bar
10-9-8-7-6-10 = 50 burpees. So paid off Chris
Then did 100 burpees for the other two delinquents while everyone was thrustering.
Awe Mike! You’re so kind to everyone!!
OG
MOB 1K row 100 situps 10 pull ups
AMRAP 10 Mins
– 10 24″ box jump overs
– 20 16# wallballs
Score: 3 rnds 6 box jump overs
15-12-9
Thrusters (60#)
C2B Pullups
21-15-9
Thrusters (40#)
Pullups
27-21-15
Thrusters (20#)
Jumping Pullups
*Rest 3 minutes between Frans
Time 30:32
Group mob + wu
15-12-9
Thrusters (95#)
C2B Pullups
21-15-9
Thrusters (65#)
Pullups
27-21-15
Thrusters (45#)
Jumping Pullups
*Rest 3 minutes between Frans
Time 26:55