T-shirt/Tank order will be going in on Monday. Order form is in the warm-up room.
OHS – 3RM
4 rounds
400m Run
12 OHS (95/65#)
6 Muscle-ups
It’s called “evading the police” drill
28 thoughts on “Hopper is 1 month away”
Shawn J
MOB WUX1
Group WU MOB
OHS – 3RM
95-135-160-170-180
4 rounds
400m Run
12 OHS (95/65#)
12 Chest to ring Pull-ups
19:57 you win Gabe!
Mario B.
MOB WUX1
Group WU MOB
OHS – 3RM
95-115-125-135-145 (was the old PR…Failed #3, Instead of playing the mind game went for #155) got it for a #10 PR with better form than the rest, so happy with that!
Thanks for the push Gabe!
OHS – 3RM
25# – 35# – 45# – 45# (wrists were not feeling it today).
4 rounds
400m Run
12 OHS (15# bar)
6 Muscle-ups (18 ring rows).
Did not finish – 3 rounds and 10 ring rows @ 20 minute cap.
Really struggled with the running today. Stitching in the right side ribs. Or as I described to Blake – Felt like an elephant running in peanut butter.
Janet
OHS – 3RM
55#-65#-70#-75#-80#x1
4 rounds
400m Run
12 OHS (35#)
6 Muscle-ups (18 ring rows).
High Hang Snatch + Low Hang Snatch + Snatch hold 2 secs
45-65-65-75-75-85-95-95
Segmented Snatch
1in off floor then to knee then to hips then extended then pull x3
4 sets
95-105-105-115
Front Squats 3×3
135-155-205-205-205
Aubrey
Mob
WU x1
Group WU & Mob
OHS x3
55-75-80-85# thanks for sharing Mel
4Rounds 20mins
400m Run
12 OHS(55#)
18 RingRows
Time: 15:59
Thanks Matt!
Jackie
Impressive AK!
Amanda
Wod with 65# for OHS, and MU’s were scaled to 12 pullups.
Time: 19:29
Loved this wod
Gilles
mob wux1
group mob
OHS(front squat)
95×5 pause 3 sec 4 set
4 round
400 m run (200 m)
12 OHS ( front squat 95#)
6 MU (18 ring row)
11:52
Melanie M
OHS – 3RM
I stuck at 25# and went for technique.
Thanks Matt for keeping me in check..
4 rounds
400m Run
12 OHS (20#)
6 Muscle-ups (18 pull-ups)
19:59
Seeing as how ‘someone’ hasn’t been working on her goats, this went as well as expected 🙄
Melanie M
Typo… ’18 pull ups’ should have read ’18 ring rows’
Greg
Oly Class
High hang snatch
Low hang snatch
Snatch hold 2 sec
65 75 85 95 115. 4×3
Reverse 85 4×3
1 in
Knee
Hip
Finish
Pull
Front squat 3×3
135. 1×3
185. 1×3
205. 3×3
Thanks Shane for the class. Thanks for tips Kelly.
Thanks for sharing the bar Gabe and Cara
francis landry
WUX1
Group WU MOB
OHS – 3RM
95-105-115-125-135
WOD
4 rounds
400m Run
12 OHS (95#)
12 Pull-ups
16:58
Blake Reynolds
Wanted to do this RX’d but not quite ready post-shoulder injury
First round unbroken, second and third round broke the MUs up into 3/3, last round broke MUs into 3/2/1. Could have maybe finished sub 15 if I paced my MUs a little better. Overall felt good.
Remi
OHS – 3RM
60# – hurt my right shoulder in the process (twisted it not sure how…)
4 rounds
400m Run
12 OHS (95/65#) – Did 40# KB Squats.
6 Muscle-ups – (Did 12 pull-ups)
16:12
Angela Steeves
OHS 3RM
15#-20#-25#-25#
4 rounds
400 M run
12 OHS (weighted bar)
6 muscle ups ( 18 ring rows )
19:35
Heidi
OHS – 3RM
35-55-75-85-95-105
20 min. time cap
4 Rounds:
400 m run
12 OHS @ 65#
12 Pull Ups
DNF 🙁 Completed 3 rounds + 400 m run+12 OHS + 4 pull ups…..next time.
The runs were really slow. Pulls up were all one at a time. Still, I really did like this WOD
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…
MOB WUX1
Group WU MOB
OHS – 3RM
95-135-160-170-180
4 rounds
400m Run
12 OHS (95/65#)
12 Chest to ring Pull-ups
19:57 you win Gabe!
MOB WUX1
Group WU MOB
OHS – 3RM
95-115-125-135-145 (was the old PR…Failed #3, Instead of playing the mind game went for #155) got it for a #10 PR with better form than the rest, so happy with that!
Thanks for the push Gabe!
4 rounds
400m Run
12 OHS (95/65#) (2 rounds @ #95 (12, 6-6) 2 round @ #75 (6-6, 12)
12 Pull-ups (2 round Pullups, 2 rounds ring rows x18)
18:41
Thanks for the class Shane
MOB + Group WU & MOB
OHS – 3RM
65# – 75# – 85# – 90# – 95# – 100#
4 rounds
400m Run
12 OHS (95/65#) – 65#
6 Muscle-ups – 18 Ring Rows
TIME: 18:54
MOB + Group WU & MOB
OHS – 3RM
65 – 75 – 85 – 95 -105 – 115lbs
4 rounds
400m Run
12 OHS (95/65#) – 65lbs
6 Muscle-ups scaled:18 Ring Rows
TIME: 17:16
Great class Shane as always!! thanks for the push at the end Alaina ;)!!
OHS – 3RM
95-115-135-155-165-175
4 rounds
400m Run
12 OHS (95#)
6 Muscle-ups – did 12 pullups
16:48
Thanks Matt!
OHS – 3RM
25# – 35# – 45# – 45# (wrists were not feeling it today).
4 rounds
400m Run
12 OHS (15# bar)
6 Muscle-ups (18 ring rows).
Did not finish – 3 rounds and 10 ring rows @ 20 minute cap.
Really struggled with the running today. Stitching in the right side ribs. Or as I described to Blake – Felt like an elephant running in peanut butter.
OHS – 3RM
55#-65#-70#-75#-80#x1
4 rounds
400m Run
12 OHS (35#)
6 Muscle-ups (18 ring rows).
19:38 that was just awful
Warm-up + Mobility x 1
Group Warm-up
OHS – 3RM
20, 25, 35, 40, 45 (have to work on keeping my right knee from caving in)
4 rounds
400m Run
12 OHS @ 25
18 Ring Rows
19:47
Under the wire! Thanks Shane…great class.
Mob
WU x1
Group WU & Mob
OHS x3
45-55-65-75-80#(PR)
4Rounds 20mins
400m Run
12 OHS(55#)
18 RingRows
Time: 20.05
Joined the 6am’ers today.
OHS – built to 205×3
WOD Rx’d
17:38
There’s a few things that could have gone smoother on this wod. PR for sure next time.
Runs – all under 2 min
All OHS unbroken (except 1st failed rep on every round).
MU – singles
MOB WUX1 + Crossover Symmetry
Group WU MOB
OHS – 3RM
95-115-15-135-145-155
4 rounds
400m Run
12 OHS (95#) All unbroken from a snatch start.
12 Chest to ring Pull-ups (very broken)
Time–> 18:00
Great work 6am peeps!
Fun race Shawn!
Thanks Shane!
Yup looks like I’ll be wearing my gym clothes inside out on Friday. Why did I agree to that???
I was wondering what the bet was! See you Friday Shawn!!
Oly Class
WUx1 + Crossover Symmetry
High Hang Snatch + Low Hang Snatch + Snatch hold 2 secs
45-65-65-75-75-85-95-95
Segmented Snatch
1in off floor then to knee then to hips then extended then pull x3
4 sets
95-105-105-115
Front Squats 3×3
135-155-205-205-205
Mob
WU x1
Group WU & Mob
OHS x3
55-75-80-85# thanks for sharing Mel
4Rounds 20mins
400m Run
12 OHS(55#)
18 RingRows
Time: 15:59
Thanks Matt!
Impressive AK!
Wod with 65# for OHS, and MU’s were scaled to 12 pullups.
Time: 19:29
Loved this wod
mob wux1
group mob
OHS(front squat)
95×5 pause 3 sec 4 set
4 round
400 m run (200 m)
12 OHS ( front squat 95#)
6 MU (18 ring row)
11:52
OHS – 3RM
I stuck at 25# and went for technique.
Thanks Matt for keeping me in check..
4 rounds
400m Run
12 OHS (20#)
6 Muscle-ups (18 pull-ups)
19:59
Seeing as how ‘someone’ hasn’t been working on her goats, this went as well as expected 🙄
Typo… ’18 pull ups’ should have read ’18 ring rows’
Oly Class
High hang snatch
Low hang snatch
Snatch hold 2 sec
65 75 85 95 115. 4×3
Reverse 85 4×3
1 in
Knee
Hip
Finish
Pull
Front squat 3×3
135. 1×3
185. 1×3
205. 3×3
Thanks Shane for the class. Thanks for tips Kelly.
Thanks for sharing the bar Gabe and Cara
WUX1
Group WU MOB
OHS – 3RM
95-105-115-125-135
WOD
4 rounds
400m Run
12 OHS (95#)
12 Pull-ups
16:58
Wanted to do this RX’d but not quite ready post-shoulder injury
OHS x 3 to 115
WOD:
4 rounds of:
— 400m Run
— 12 OHS @ 75#
— 12 pullups
15:03
OHS – built to 185×3
WOD Rx’d
15:23
First round unbroken, second and third round broke the MUs up into 3/3, last round broke MUs into 3/2/1. Could have maybe finished sub 15 if I paced my MUs a little better. Overall felt good.
OHS – 3RM
60# – hurt my right shoulder in the process (twisted it not sure how…)
4 rounds
400m Run
12 OHS (95/65#) – Did 40# KB Squats.
6 Muscle-ups – (Did 12 pull-ups)
16:12
OHS 3RM
15#-20#-25#-25#
4 rounds
400 M run
12 OHS (weighted bar)
6 muscle ups ( 18 ring rows )
19:35
OHS – 3RM
35-55-75-85-95-105
20 min. time cap
4 Rounds:
400 m run
12 OHS @ 65#
12 Pull Ups
DNF 🙁 Completed 3 rounds + 400 m run+12 OHS + 4 pull ups…..next time.
The runs were really slow. Pulls up were all one at a time. Still, I really did like this WOD
OHS – 3RM
45# Practice
4 rounds
400m Run
12 OHS (35#)
6 Muscle-ups (Pull-ups x2)