Step 1: Watch the video
Step 2: Answer the following – are you a chicken or an eagle?
Bench Press x5
50-60-70-70-70-70
5 rounds
15 Russian Twists (2-count)
10 V-snaps
15 Mountain Climbers (2-count)
[youtube=https://www.youtube.com/watch?v=CqTyOCSXO9Q]
QOD: 85% eagle 15% chicken
WUx1 Mob
Group WU mob
Bench Press x5
50-60-70-70-70-70
110-135-155-155-155-155
5 rounds
15 Russian Twists (2-count)
10 V-snaps
15 Mountain Climbers (2-count)
Time = 8:23
Bench Press x5
50-60-70-70-70-70
95-115-135-135-145-145
5 rounds
15 Russian Twists (2-count) #25 Plate
10 V-snaps
15 Mountain Climbers (2-count)
Time 8:12
Mobility
WU x 1
Group WU + Mobility
Bench Press x 5 (Nice sharing the bar Jackie and Alaina)
50-60-70-70-70-70%
55-60-70-70-75-75#
5 rounds
15 Russian Twists (2-count) @15#
10 V-snaps
15 Mountain Climbers (2-count)
Time: 6:41 (would like to try this again when my back isn’t so sore)
Thanks Matt. Thanks for the roll-out Shane.
I stay in my comfort zone a lot…trying to be an eagle 😉
Row 2020m + MOB
Group WU & MOB…I think our speed game is behind us Heidi…now us Owls have to out think them young Chicken-Hawks.
Bench Press x5
50-60-70-70-70-70
WU – 135#
155# – 175#
185# X 3 (4 reps with a bit of help)
175# x 1 (4 reps with a bit of help)
5 rounds
15 Russian Twists (2-count) – 25#
10 V-snaps – 1 set of sloppy V-Snaps – 4 sets of Sit-Ups
15 Mountain Climbers (2-count)
TIME: 9:29
🙂 🙂
Bench Press x5
50-60-70-70-70-70
95-115-135-135-135-135
5 rounds
15 Russian Twists (2-count) – 15#
10 V-snaps – these were not snappy at all and quite sad looking
15 Mountain Climbers (2-count)
9:26
Thanks Matt!
I’m an eagle 🙂
I always test and push my comfort zone and a lot of the times I try and push others out of theirs .
WU – Partnered up with Alaina.
Bench Press x5
110-135-155-155-155-155×4
Wod Rx’d
8:13
Did 65% instead of 70%. good to scale and still could not complete last set. Great sharing the bench with you Shawn.
I think we have a whole gym of f*ucking eagles! You guys rock!
Thanks for keeping the faith, Coach!
WU + Mobility x 1
1508m row
Warm-up relay which was epic. Sorry Gabe for all of the burpees!
Bench press x 5
50, 60, 70, 70, 70, 70%
40, 45, 55, 55, 55, 55
5R
15 Russian twists @ 25#
10 Ab mat sit-ups
15 Mountain climbers
8:34
QOD: I haven’t watched the video, but probably I’m a chicken.
Nice job coaching the class Matt!
QOD: Not a chicken after all. Maybe from time to time, but not on the whole.
Mobility
WU x 1
Group WU + Mobility
Bench Press x 5
50-60-70-70-70-70%
50-60-70-70-70-70#
5 rounds
15 Russian Twists (2-count) @10#
10 V-snaps
15 Mountain Climbers (2-count)
Time: 6:45
I tend to think of myself as a turkey.
W/U relay was a killer.
WOD as Rx in 6:29
Bench Pres X 5
55-65-75-75-75-75
WOD:
5 Rounds
15 Russian Twists – Round 1 @ 25#, Round 2 @ 25# for 4 reps & then went to my back up plate of 15# for rest of WOD. (Double count)
10 V-Snaps
15 Mountain Climbers (Double Count)
Time = 9:30
That got REALLY UGLY very very quick. I really under estimated this WOD.
Chicken or Eagle, not exactly sure. Maybe a hawk???
Bench Press x5
50-60-70-70-70-70
15 Russian Twists (2-count)
10 V-snaps
15 Mountain Climbers (2-count)
Score: 06:26
Bench Press x5
50-60-70-70-70-70
55-65-75-75-75-75#
5 rounds
15 Russian Twists (2-count)
10 V-snaps
15 Mountain Climbers (2-count)- subbed bicycle crunches after the first round
9:23
Thanks Matt!
mob wux1
group mob wu
bench press( floor press
with dumbbell
25×5 30×5 39×5 30×5 )
5 round
15 russian twist 15 #
10 v snap
15 mountain climber
time 6:30
Working towards being an Eagle
Bench Press x5
50-60-70-70-70-70
30lb-45lb-50lb-60lb-60lb-60lb
5 rounds
15 Russian Twists (2-count) 10lb plate
10 V-snaps ( Situps)
15 Mountain Climbers (2-count)
Time 6:35
WUx1 Mob
Group WU mob
Bench Press x5
135-145-185-185-185
WOD
5 rounds
15 Russian Twists (2-count)
10 V-snaps
15 Mountain Climbers (2-count)
Time = 9:11
last 13 vsnaps were situps
OG
Worked on a variety of pull up progression stuff…
Supine banded pull downs – 7 reps
Supine banded pull downs with 5 sec hold – 5 reps
Negatives with hold at the top – 5 reps
Farmer Carry – 20m x2
40#
40#
45#
45#
45#
1006m row for team 2.
QOD : I’m feeling like an eagle lately!
WU + Mobility x 1
Fun Warm-up relay
Bench press x 5
50, 60, 70, 70, 70, 70%
65, 75, 85, 85, 85, 85
5R
15 Russian twists @ 25#
10 Ab mat sit-ups
15 Mountain climbers
8:03
QOD: An Eagle baby! Great video…
5000m row in OG, great to share rower with Alex and Matt
Bench press x5
155-185-225-225-225-225(last set got ugly 4.5 reps)
Then that core WOD.
I hate core day
30 twists
15 sit ups
30 mountain climbers
8:38
Then open gym
5700 m rowing
Tried some snatches of the power variety
135 x5 with success
155 x4 no successful lifts. Need to work on my starting position which hurts my knees Good tips from Matt. I’ll fight through it
Bench Press x5
50-60-70-70-70-70
55-65-75-75-75-75#
5 rounds
15 Russian Twists (2-count)
10 V-snaps
15 Mountain Climbers (2-count)
Time: 8:38.
V Snaps … 🤔
Bench Press x5
95-115-135-135-135-135#
5 rounds
15 Russian Twists (15#)
10 V-snaps
15 Mountain Climbers
Time: 8:00
WUx1
Row 1016m
Bench Press x5
50-60-70-70-70-70
95-105-125-125-125-125
5 rounds
15 Russian Twists (2-count)
10 V-snaps
15 Mountain Climbers (2-count)
Time = 7:26