Just a reminder we will be closed for Thanksgiving on Monday.
Bench Press x5
60-65-70-75-75-75%
AMRAP in 8 min
2-4-6-8-etc.
Pistols
Ring Dips
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Please cancel my 6am
MOB + WU x 15 reps
Group MOB
Bench Press x5
60-65-70-75-75-75%
130#-145#-155#-165#-165#-165#
AMRAP in 8 min
2-4-6-8-10…
Pistols
Ring Dips
TOTAL: 105 reps
MOB + WU x 15 reps
Group MOB
Bench Press x5
60-65-70-75-75-75%
130#-145#-155#-165#-165#-165#
AMRAP in 8 min
2-4-6-8-10…
Pistols (small box +10#plate
Ring Dips (used the new dip attachment on the pull up rig)
TOTAL: 101 reps
Bench press x5
80-90-95-105 (ran out of time for last 2 sets at 105#)
WOD with pistols and assisted dips
119 reps
(7/16 pistols)
Loved getting to a nooner!!! Thanks Kevin
Nice to see you! Hope you can make more noon classes!
MOB + WU x 15 reps + 15 WB
Group MOB
Bench Press x5
60-65-70-75-75-75%
110-110-130-135-135-135
WOD as RX’d
AMRAP in 8 min
2-4-6-8-10…
Pistols
Ring Dips
Total–>: 103 reps
Great work 6am peeps!
Benchpress 5x
95-105-115-125-125-125-125
WOD Rx: 189
Benchpress 5x
75-80-85-90-90-90-90
WOD Rx: 105
I need to work on kipping my dips. Fun class!
Bench Press x 5 to 145#
WOD:
AMRAP in 8 min
2-4-6-8-etc.
— Pistols (had to use a box for right leg)
— Ring Dips
Score: 109 I think.
Open gym
WU x 1 (15 reps) + 15 unbroken wallballs
Shoulder Mobility
Homework time:
Pause Front Squats 5X5 @95#
EMOM for 10 mins: 11 burpees
Fun morning with good company today AND I even got done what I had planned!!
Have a great Thanksgiving everyone.
Can u cancel my 6pm? Im still at work and working late so I wont make it on time. Thanks. 🙂
Wod-64 RX first time ever doing pistols and ring dips Rx in a wod. So happy I peed a little.
Nice work Dan!
WOD
Pistols with 12″ box + 45&25# plates
Ring Dips
77 Reps
Mob
WU (15 reps)
15 wall balls @ 6#
Bench Press x5
60-65-70-75-75-75#
AMRAP in 8 min
2-4-6-8-etc.
Pistols
Ring Dips Assisted
108 Reps
Wod with ring dips and pistols to a 18″ box, which was way too high.
99 reps
Open gym
Mobility + WU
Hang power snatch
5-3-3-2-2-1-1
55-65-75-85-90-95(5#PR)-100(f) x3
Then @ 85 x1 (x5)
Thanks Marcel!
Bench Press x5
60-65-70-75-75-75%
50# – 55# – 60#(x3) – 55# – 60#(x5) – 65 (F)
2RM set on August 7th was 50#, so PR for weight and reps!
AMRAP in 8 min
2-4-6-8-etc.
Pistols with 20″ box
Ring Dips (paralettes)
162 reps.
Discovered after class that I can almost do a pistol (lightly held on to a post), so I definitely should have used a much lower box.
Also, no more paralettes allowed. Need to work on using the rings.
Open gym
bench press x 5 up to 130
Hang power Snatch up to 125 (pr), but it was kind of ugly at that point. Thanks for the tips, Marcel.