25-20-15-10-5
Russian Twists (2-count)
Supermans
NFT at the nooner
Mario Arseneau
Open Gym:
AMRAP 25 mins
3 Strict Chin-Ups
5 DB Bench Press 2×50#
7 Power Snatch 95/65#
= 11 rounds + 3 P.Snatches
Gilles
mob wux1
group mob wu
banded lat pull down
red band blue band green band
bend over row
15-12-9-6-3
65×15 85×12 95×9 95×6 115×3
25-20-15-10-5
russian twist ( 2 count)
superman
3:39
Melanie M
Banded Lat Pulldowns
15-15-15
Blue band x 2 then I tried Kevin’s fun twist of laying on the floor using the small red band..
Bent over row
15-12-9-6
35-45-55-65
I always seem to do these to cautiously.. Need to add more weight next time!
25-20-15-10-5
Russian Twists (2-count)
Supermans
25#
QOD: The Hopper is like a wod any other day, but Opens style! Except instead of checking the site the night before, we all find out together as ‘someone’ (usually not Kevin 🙄) pulls the balls out of the ‘Hopper’, and you still have all your favorite people cheering for you, (and coaches giving you advice!)
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…
Banded Lat Pulldowns
15-15-15
red-blue-blue
Bent over row
15-12-9-6
75-85-95-105
25-20-15-10-5
Russian Twists (2-count)
Supermans
4:06
QOD: This will be my first Hopper so no idea what to expect but looks exciting!! 🙂
Thanks Matt!
Banded Lat Pulldowns
15-15-15
red-blue-green
Bent over row
15-12-9-6
65- 65-85-105-105
25-20-15-10-5
Russian Twists (2-count)
Supermans
3:43
QOD: Was my first competition, great fun, and great competition to get started with!!
Banded Lat Pulldowns
15-15-15
red-blue
Bent over row
15-12-9-6
55-75-85-95lbs
25-20-15-10-5
Russian Twists (2-count)
Supermans
4:37
Great class Matt!! Good job everyone 🙂
WUx1 + Crossover Symmetry
Banded Lat Pulldowns
15-15-15
pink-blue-green (or maybe not. color blind before 8am. Gilles would know)
Bent over row
15-12-9-6
45-65-75-85
25-20-15-10-5
Russian Twists (2-count)
Supermans
4:04
Thanks Matt!
Well done early morning peeps!
Banded Lat Pulldowns
15-15-15
Red- Blue- Blue
Bent over row
15-12-9-6
55-65-75-85#
25-20-15-10-5
Russian Twists (2-count)
Supermans
NFT at the nooner
Open Gym:
AMRAP 25 mins
3 Strict Chin-Ups
5 DB Bench Press 2×50#
7 Power Snatch 95/65#
= 11 rounds + 3 P.Snatches
mob wux1
group mob wu
banded lat pull down
red band blue band green band
bend over row
15-12-9-6-3
65×15 85×12 95×9 95×6 115×3
25-20-15-10-5
russian twist ( 2 count)
superman
3:39
Banded Lat Pulldowns
15-15-15
Blue band x 2 then I tried Kevin’s fun twist of laying on the floor using the small red band..
Bent over row
15-12-9-6
35-45-55-65
I always seem to do these to cautiously.. Need to add more weight next time!
25-20-15-10-5
Russian Twists (2-count)
Supermans
25#
QOD: The Hopper is like a wod any other day, but Opens style! Except instead of checking the site the night before, we all find out together as ‘someone’ (usually not Kevin 🙄) pulls the balls out of the ‘Hopper’, and you still have all your favorite people cheering for you, (and coaches giving you advice!)
Banded Lat Pulldowns
15-15-15
Red-Blue-Blue
Bent over row
15-12-9-6
65-85-95-115#
25-20-15-10-5
Russian Twists (2-count) @ 25#
Supermans
Banded Lat Pulldowns
15-15-15
Purple – Red- Blue
Bent over row
15-12-9-
65#-75#-85#-95#
25-20-15-10-5
Russian Twists (2-count) w/ 25# Plate
Supermans
Time: 4:47
Banded Lat Pull Down
15-15-15
Bent Over Row
15-12-9-6
35#-55#-55#-55#
25-20-15-10-5
Russian Twists(2count)
Supermans