Nicole (scaled)
AMRAP 20 min
400m run
Max ring rows
21 + 15 + 15 + 15 + 16 = 82
PR **30** reps over 7/25/2016!!!
Gabriel
Wow awesome PR John! Well done!
Gabriel
WUx1+CS
Good Mornings x10
3 sets
65-95-115
“Nicole” as RX’d
AMRAP 20 min
Run 400m
Max Pullups
30-12-12-12-10-12-4
Total–>92
Got to an extra round this time but nothing left for it. Fast pullups then steady runs was key.
(Miscounted an extra round of 12 this morning so not 104 that is on the board)
PR for Nicole of 3 reps from July 2015
Also PR for unbroken Pull-ups of 30. Previous was 29 also July 2015
Great work morning peeps!
Thanks Shane!
Shawn Johnson
Good Mornings x10
65-95-115
Nicole Rx
15+15+11+11+11 = 63 Reps
PR of 1 rep over 2014
Last set of pullups were around the 18:00 minute mark. I should have left for one more run but I didn’t think I could make it back in time to do any pullups so my wod brain said stop. I should not listen to wod brain.
Nice work 6amers!
Tara
Good mornings 3 sets x10
55-65-70#
WOD
AMRAP 20 mins
200m 40#(45?) sandbag carry
Max Ring rows
20-20-20-15-7
Total: 82 reps
Thanks for the running substitution Shane! It worked out much better than rowing would have in this WOD. Great work 8:30!!
QOD:
“Mi casa es su casa” which is something Dan says to annoy me when I don’t want to share with him🙄
But my favourite is probably something I say when we’re late and Dan is taking way too long:
“Come on, hales tes fesses!!”, which essentially means “Haul ass”😂😜
‘Nicole’
AMRAP 20 min
Run 400m
Max Pullups – ring rows
Score: 14/14/14/15/11
Total: 69
2015: 58
Remi F
Good Mornings x10
3 sets
95-105-115#
‘Nicole’
AMRAP 20 min
Run 400m
Max Pullups (9/10/7/8/5/5/6)
50 reps. One day I’ll be able to kip haha
Elba
Good Mornings
3 x 10
60-70-80
WOD
Scaled
Amrap 20 mins
400m run
Max pull ups (ring rows)
15-17-18-16-15-19
=100 (9 reps less but I am sure my ring rows were more straight today than any other time, got one more run and I need that) 😉
Great class Shane 😉
OG
Power snatch x 5
55-65-75-85-95
×3
105-115 (muscle snatch)
Thank you for your tips Shane, I will start working on my snatch squat 😉
Melanie
Well let me tell you about my day!
I decided to join Kevin and Jo on an adventure to ruck a marathon while carrying 45# dry weight plus water and snacks in our rucks..
The rucks felt heavy but we felt strong.. As the day progressed we grew weary but we remained determined.. our rucks seemed to get heavy and our bodies deceived us, but we walked on.. As the miles counted down we grew hopeful, silly, cranky and needed more breaks.. The closer we got, even with tired feet, (and dying traps) we were fueled by the knowledge of how far we had gone and the more determined we became..
With a lot of laughs, bikers(some without bells) swearing, silly dances, ice cream, freezies, shady rest stops and pine cone wars, we made it..
Thank you guys for the invite! Thank you to Kevin for helping me dare to believe it was even possible.. Thank you to Jo for keeping it real and your ever present rational optimism..
What a day!
Trent
Open Gym
Some Pullup Negatives x3 (bw, #15 #20)
Upright Rows x10
45-95-115-125-115
Cleans x5
125-125-135-145-155
HPC x10
155
Lisa MacLaughlin
Good Mornings x10
3 sets
35,45,55#
‘Nicole’
AMRAP 20 min
Run 400m
Max Pull-ups (ring rows)
14,15,15,15,15,15 # 89 reps total
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…
Good Mornings x10
65 – 85 – 95
Nicole (scaled)
AMRAP 20 min
400m run
Max ring rows
21 + 15 + 15 + 15 + 16 = 82
PR **30** reps over 7/25/2016!!!
Wow awesome PR John! Well done!
WUx1+CS
Good Mornings x10
3 sets
65-95-115
“Nicole” as RX’d
AMRAP 20 min
Run 400m
Max Pullups
30-12-12-12-10-12-4
Total–>92
Got to an extra round this time but nothing left for it. Fast pullups then steady runs was key.
(Miscounted an extra round of 12 this morning so not 104 that is on the board)
PR for Nicole of 3 reps from July 2015
Also PR for unbroken Pull-ups of 30. Previous was 29 also July 2015
Great work morning peeps!
Thanks Shane!
Good Mornings x10
65-95-115
Nicole Rx
15+15+11+11+11 = 63 Reps
PR of 1 rep over 2014
Last set of pullups were around the 18:00 minute mark. I should have left for one more run but I didn’t think I could make it back in time to do any pullups so my wod brain said stop. I should not listen to wod brain.
Nice work 6amers!
Good mornings 3 sets x10
55-65-70#
WOD
AMRAP 20 mins
200m 40#(45?) sandbag carry
Max Ring rows
20-20-20-15-7
Total: 82 reps
Thanks for the running substitution Shane! It worked out much better than rowing would have in this WOD. Great work 8:30!!
QOD:
“Mi casa es su casa” which is something Dan says to annoy me when I don’t want to share with him🙄
But my favourite is probably something I say when we’re late and Dan is taking way too long:
“Come on, hales tes fesses!!”, which essentially means “Haul ass”😂😜
Ooooh sandbag carry! That’s a fun sub!
Nicole Rx:
67
10-10-10-10-12-15 + 200m run
July 2014:
Pullups with green band: 63
July 2015:
Horizontal ring rows from box: 67
Thanks Shane!
WUx1+CS
Good Mornings x10
3 sets
65-85-85
“Nicole”
AMRAP 20 min
Run 400m
Max Ring Rows
40-30-40-40-11
Total–>161
Time to get off the ring Rows….thanks Shane!
‘Nicole’
AMRAP 20 min
Run 400m
Max Pullups
43 Rx
8-8-8-8-5-6 + 400m run
Good Mornings x10
3 sets
95-115-125
‘Nicole’
AMRAP 20 min
Run 400m
Max Pullups
10-10-10-11-11-10=62
Thanks Shane!
Good Mornings x 10
95 – 115 – 135.
“Nicole” as Rx’d
77 reps
18 – 18 – 12 – 14 – 12 – 3
Runs got real slow real fast.
Mobility and Wu
Weighted good morning 3 x 10 @135#
Putting weight away stopped to talk and a 45# plate fell on my foot and pretty sure broke my little toe .. 🙁
So that kind of spoiled my day, did the Wod with straight arm rowing and pretty well just my right leg pushing..
Nicole
Row 500m
Max Pullups 30/25/15/20/20
110 reps
Was looking forward to trying to beat my old pr of 140. But the rowing kinda killed that ..
Thanks for the class Mario.
Weighted good mornings x 10
95-105-125
Nicole
Ran seven rounds, got eighty one.
Got Seventy seven in 2016
RX 144 reps
30-30-25-25-23-11
First time for me. PR of unbroken pull-ups to start, was originally 21.
Good Mornings x10
3 sets – 35# (WU) – 45# – 50# – 50#
‘Nicole’
AMRAP 20 min
Run 400m
Max Pullups – ring rows
Score: 14/14/14/15/11
Total: 69
2015: 58
Good Mornings x10
3 sets
95-105-115#
‘Nicole’
AMRAP 20 min
Run 400m
Max Pullups (9/10/7/8/5/5/6)
50 reps. One day I’ll be able to kip haha
Good Mornings
3 x 10
60-70-80
WOD
Scaled
Amrap 20 mins
400m run
Max pull ups (ring rows)
15-17-18-16-15-19
=100 (9 reps less but I am sure my ring rows were more straight today than any other time, got one more run and I need that) 😉
Great class Shane 😉
OG
Power snatch x 5
55-65-75-85-95
×3
105-115 (muscle snatch)
Thank you for your tips Shane, I will start working on my snatch squat 😉
Well let me tell you about my day!
I decided to join Kevin and Jo on an adventure to ruck a marathon while carrying 45# dry weight plus water and snacks in our rucks..
The rucks felt heavy but we felt strong.. As the day progressed we grew weary but we remained determined.. our rucks seemed to get heavy and our bodies deceived us, but we walked on.. As the miles counted down we grew hopeful, silly, cranky and needed more breaks.. The closer we got, even with tired feet, (and dying traps) we were fueled by the knowledge of how far we had gone and the more determined we became..
With a lot of laughs, bikers(some without bells) swearing, silly dances, ice cream, freezies, shady rest stops and pine cone wars, we made it..
Thank you guys for the invite! Thank you to Kevin for helping me dare to believe it was even possible.. Thank you to Jo for keeping it real and your ever present rational optimism..
What a day!
Open Gym
Some Pullup Negatives x3 (bw, #15 #20)
Upright Rows x10
45-95-115-125-115
Cleans x5
125-125-135-145-155
HPC x10
155
Good Mornings x10
3 sets
35,45,55#
‘Nicole’
AMRAP 20 min
Run 400m
Max Pull-ups (ring rows)
14,15,15,15,15,15 # 89 reps total