Do you brush then floss, or floss then brush?
Hang Clean
5-3-3-2-2-1-1-1 reps
4-8-12-8-4 reps
Triple Unders (2x DU or 4x SU)
Burpees
Hang Squat Clean (135/95#/60%)
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Sorry for the late notice but can you please cancel my 6 am.
No problem!
QOD: hmmmm I’ve never really thought much about the sequence, I always brush then floss? I don’t know if that’s right lol
QOD: Brush, then floss. Then another quick brush. There may be a bit of OCD in there….
I do the same thing!
QOD: Floss-Rinse/spit-brush-Rinse/spit.
M+WU+Skipping
Group WU
Hand clean review
Hang squat clean
5-3-3-2-2-1-1-1 reps
55-65-75-85-95-105-110lb
10lb PR I believe 🙂
WOD: 15 min cap
4-8-12-8-4
x4 single skips
Burpees
Hand squat clean (60%) 65lb
10:52
QOD: Brush then floss but I acknowledge that it would be more efficient to do vice versa…
M+WU+Skipping
Group WU
Hand clean review
Hang squat clean
5-3-3-2-2-1-1-1 reps
80-85-90-95-100-105-110-115lb
WOD: 15 min cap
4-8-12-8-4
x4 single skips
Burpees
Hand squat clean (60%) 65lb
12:42
M+WUx2+Skipping+A couple of wall climbs+handstand walking practice.
Group WU
Hang clean review
Hang squat clean
5-3-3-2-2-1-1-1 reps
85-105-125-145-155-165-175 matched PR-185F (cleaned it but could come out of the squat)
WOD: 15 min cap
4-8-12-8-4
Triple Unders
Burpees
Hang squat clean (60%) 105lb
14:31 Yuck
I know a few people were looking for recipes
Heres todays paleo banana bread http://civilizedcavemancooking.com/grain-free-goodies/paleo-banana-bread/
todays muffins along with last weeks muffins and brownies are from the Practical Paleo book
enjoy
Brush-floss-mouth wash
Also, sit ups look funny in pictures… Kinda like zombies getting up hehe
Maybe that’s just me
Bahahahaha 😀
I never noticed that before, but on second glance you’re absolutely right Vanessa!!
Hang Cleans
95×5
135×3
185×3
205×2
225×2
245×1
260×1 (PR!)
WOD Rx’d
8:52
TU – all singles
Burps – steady
HC – 4/5+3/8+4/8/4
Thanks for the race Heather!
Group WU
Hang clean
5-3-3-2-2-1-1-1 reps
65-75-95-105-115-125-135-145-155# (30# PR)
WOD: 15 min cap
4-8-12-8-4
DU’s (didn’t double the DU’s – wanted to practice them over doing singles)
Burpees
Hand clean (60%) 95#
At the 15:00 timecap I had 1 Hang clean remaining. Pretty excited that I did that many doubles in a WOD.
Thanks for coaching, Kevin.
M+WUx2
Group WU / Hang clean review
Hang squat clean
5-3-3-2-2-1-1-1 reps
55-65-70-75-80-85-90-95lb
90 felt great, 95 took 3 tries to get under the bar. I think it was mostly a mind game 😉 In any case, I’m very happy to get to 95!
WOD: 15 min cap
4-8-12-8-4
x2 DU
Burpees
Hang squat clean (60%) 55lb
Time: 9:57
Had to take my time and breathe on the burpees and cleans, since the DUs left me gasping for air as usual (I think I must hold my breath??).
Thanks Mario!
Hang Clean
5-3-3-2-2-1-1-1 reps
50#-55#-55#-65#-65#-70#-70#-75#
4-8-12-8-4 reps
4x SU
Burpees
Hang Squat Clean (135/95#/60%) 45#
Time: 10:20 (I think … forgot to write it down)
Good one, thanks Kevin!
Mob + WUx1
Hang Clean
155×5
185×3
205×3
225×2
245×2(PR)
255×1(PR)
260×1(X)
245×1 … made sure to finish on a good rep!
WOD:
– only completed the round of 12 as Rx. Did the 2nd set of 8s w/ DUs, then got the 8 burpees in.
– got COMPLETELY stuck on the first set of 8 triples. Kept whacking myself in the back of the head (WHO DOES THAT!?!). The 12 triples went ok, but by then it was too late.
– lower back/glutes got really tight during 12 HSC. That also pissed me off.
… will consider this one a write-off, get back at it tomorrow and do better. There’s good days and theres bad days.
Good job 3pm gang! Great PRs!!
Sorry for the late notice but please cancel my 7pm class. I really wanted to try this one out! 🙁
Done
Mob, WU, 2 mins skipping
Group WU
Hang cleans 5-3-3-2-2-1-1-1
75 – 95 – 105 – 115 – 125 – 135 – 140 – 150
10# PR over last clean, 25# over last 1rep hang clean!
WOD:
4-8-16-8-4
Single unders (4x)
Burpees
Hang cleans 90#
Time: 11:44
My quaaaaaaads…
QOD: floss, brush, mouthwash.
Mob and WUx1 plus 2 min skipping, tried DUs and my achilles started acting up so switched to singles
Hang Clean
5×55, 3x 65, 3x 75, 2x 85, 2x 95, 1x 105, 1x 115(#5 PR) 1 x 125!!! However this ended up being a HPC, not a HSC 🙂 PR #15
WOD:
4-8-12-8-4
Singles (16-32-48-32-16)
Burpees
HSC #70
Time: 9:26
400m run Thanks BJ!!
Thanks Steph 🙂 Great tips today!
Hang squat cleans
35 wu-55×5-65×3-75×3-85×2-95×2-100×1-110×1
(5# pr)
21-15-9
Thrusters @ 50#
Knee raises
Hang power cleans
9:15
Quote of the day: “I can’t pick up my pen, can you write down my time?” Thanks John!
400m run 6/30
Any time!!
mob wux1
group wu
hang clean review
hang squat clean
65×5 95×3 105×3 125×2
135×2 145×1 155×1 175×1 10# PR
WOD 4-8-12-8-4
TU (4x single)
burpees
hang squat clean 105#
time 8:50
Made it for the 7pm class..
Mobility and Wu x 1, crossover symmetry
2 min skipping, practice triples.. Still very awkward
Group mobility and Wu
Strength Hang Squat Cleans
135/ 185/ 205/ 225/ 245/ 265/ 275 f/ 275 f/
275 pr!!!
Woohoo first one was on toes a little, second attempt was too much on the heels and third one was just right!!!
Wod with doubles
7:48
Great class Ron and great work everybody!!!!
That 3rd one was bang on. Congrats.
Congrats, you nailed that 3rd one solid.
M+WU+Skipping
Group WU
Hand clean review
Hang squat clean
5-3-3-2-2-1-1-1 reps
20/25/30/35/40/45/50/55
WOD: 15 min cap
4-8-12-8-4
x4 single skips
Burpees
Hand squat clean (60%) 25lbs
11:02
Great work 6amers
Mob + WUx1
Hang Squat Clean 5-3-3-2-21-1-1
55-75-85-95-105-120(PR)-125(PR)
WOD: 4-8-12-8-4
-Triple Unders
-Burpees
-Hang Squat Clean @85#
Time: 11:08
Hang Squat Clean
5-3-3-2-2-1-1-1
135-155-175-185-190-205-215 ,tried 225 didn’t work, next time.
WOD
Rx 12:57
Hang Squat Clean
5-3-3-2-2-1-1-1
65×5-85×3-95×3-115×2-135×2-155-165-175-185(PR)
WOD @ 110#
At time cap had 6/8 HSC of last 8