21 Overhead Squats (95) – unbroken with pause mid way
42 Pullups – set of 6 then sets of 4 – breaks a little long between sets
15 Overhead Squats – unbroken with pause mid way
30 Pullups – sets of 4 – breaks were definitely too long here
9 Overhead Squats – unbroken with pause mid way
18 Pullups – sets of 4, 3 and 1s – ripped near the end.
7:45 Rx’d
Thanks Kevin, great job 6amers!
Kevin
Solid effort today!
Del
Congratz Jo,Mel and Tara! Keep on Rucking 🙂
Overhead Squats
5-5-3-3-1-1 – 155-165-175-185-195-200 – 185 is new 3RM woot!
‘Josh’
21 Overhead Squats (95) all OHS were unbroken
42 Pullups – 5s-4s then 3s
15 Overhead Squats
30 Pullups 2s
9 Overhead Squats
18 Pullups 2s
9:53 was 9:39 last time with ring rows and 75# OHS
Thanks Kevin!
Overhead Squats (modified with KB’s with Left Arm)
5-5-3-3-1-1
20-25-30-35-40-45
‘Josh’ (modified)
21 Overhead Squats (modified with KB’s with Left Arm 15#)
42 Pullups – (Ring Rows)
15 Overhead Squats (modified with KB’s with Left Arm 15#)
30 Pullups (Ring Rows)
9 Overhead Squats (modified with KB’s with Left Arm 15#)
18 Pullups (Ring Rows)
Time–> 10:18
Great work morning folks!
Thanks Kevin!
Kevin
Good job with the mods!
Jacques L
OHS
5-5-3-3-1-1
95-105-105-115-115
Josh
OHS @ 65#
Ring Rows
9:14 min
Mario R
Overhead Squats
5-5-3-3-1-1
115-115-135-155-185-205 (new 1RM)
OHS
5-5-3-3-1-1
135-155-165-175-185-200(f) but it was close. This will be a reality next week as this was my 4 month goal
Josh
21 unbroken OHs 95#
42- 21 were pull ups. 21 were ring rows
15 unbroken OHSs
30 -12 pull ups 18 ring rows
9 unbroken OHS ( after I failed at first attempt, lost my guard )
18-5 pull ups 13 ring rows
12:48
Amanda
Did wod with 65# and switched to ring rows somewhere around the 70th rep. Had a slack summer/fall as far as pullups go so I’m not overly surprised at my result. Finished the wod in under 15 mins last time I did it.
Heidi
Josh
21 OHS @ 45# (Back is off so kept weight light)
42 Ring Rows
15 OHS
30 Ring Rows
9 OHS
18 Ring Rows
11:45
OHS were all un broken. Ring rows really slowed me down. 5 at at time early on & then struggled to make 3 in a row.
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…
Please cancel my 6 am. Thanks.
Please cancel my 7am
Overhead Squats
5-5-3-3-1-1
95-115-135-155 (#10 pr) – 165(f) – 165.
Never tested 1RM before, but 165 heavier ever for OHS
‘Josh’
21 Overhead Squats (95/65#/50%) #75 (15-6)
42 Pullups. ( Ring rows)
15 Overhead Squats ( 15 unbroken)
30 Pullups ( ring rows)
9 Overhead Squats ( unbroken)
18 Pullups ( did pull-ups to finish)
Time: 8:02
Good job crew, thanks Kevin
Compare to Aug.29/16
MOB + Group WU & MOB
Overhead Squats
5-5-3-3-1-1
75# – 85# – 95# – 105# – 115# – 120#
‘Josh’
21 Overhead Squats (95/65#/50%) – 75#
42 Pullups – Ring Rows
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
TIME: 10:47
Squats are improving!
Overhead Squats
5(125)-5(145)-3(155)-3(165)-1(185)-1(205)
‘Josh’
21 Overhead Squats (95) – unbroken with pause mid way
42 Pullups – set of 6 then sets of 4 – breaks a little long between sets
15 Overhead Squats – unbroken with pause mid way
30 Pullups – sets of 4 – breaks were definitely too long here
9 Overhead Squats – unbroken with pause mid way
18 Pullups – sets of 4, 3 and 1s – ripped near the end.
7:45 Rx’d
Thanks Kevin, great job 6amers!
Solid effort today!
Congratz Jo,Mel and Tara! Keep on Rucking 🙂
Overhead Squats
5-5-3-3-1-1 – 155-165-175-185-195-200 – 185 is new 3RM woot!
‘Josh’
21 Overhead Squats (95) all OHS were unbroken
42 Pullups – 5s-4s then 3s
15 Overhead Squats
30 Pullups 2s
9 Overhead Squats
18 Pullups 2s
9:53 was 9:39 last time with ring rows and 75# OHS
Thanks Kevin!
Awesome PR Del! 🙂
Crazy!!
Incredible progress!!
Your a Beast!
Overhead Squats
5-5-3-3-1-1
35-45-55-65-75-85#
‘Josh’ Scaled with Ring Rows
21 Overhead Squats (45#)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Time: 7:58. 2 minute PR over Aug 2016 (9:58) with same #.
Thanks Kevin!
Awesome PR!
OHS
5-5-3-3-1-1
35-45-55-60-65-70
Josh
OHS @ 35#
Ring Rows
8:36 min
Thanks Kevin, I probably would have gone lighter on the OHS without you saying 35# because they scare me haha But they felt good at 35 🙂
Good job Roxanne!
Congrats Goruck’ers!
WUx1
MOB + Group WU & MOB
Overhead Squats (modified with KB’s with Left Arm)
5-5-3-3-1-1
20-25-30-35-40-45
‘Josh’ (modified)
21 Overhead Squats (modified with KB’s with Left Arm 15#)
42 Pullups – (Ring Rows)
15 Overhead Squats (modified with KB’s with Left Arm 15#)
30 Pullups (Ring Rows)
9 Overhead Squats (modified with KB’s with Left Arm 15#)
18 Pullups (Ring Rows)
Time–> 10:18
Great work morning folks!
Thanks Kevin!
Good job with the mods!
OHS
5-5-3-3-1-1
95-105-105-115-115
Josh
OHS @ 65#
Ring Rows
9:14 min
Overhead Squats
5-5-3-3-1-1
115-115-135-155-185-205 (new 1RM)
‘Josh’
21 Overhead Squats (95#)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
(OHS were unbroken and felt good, pullups were all over the place. I need to figure out a plan and stick with it next time)
7:24 RX
Great time!
OHS
185×5
205×5 (PR)
215×3
225×3 (matched PR)
237×1 (PR)
Not bad for thinking I wouldn’t be able to put anything overhead today.
WOD Rx’d
7:21 (PR of 1:07!)
OHS – unbroken
PU – 12-10-10-8 / 8-4-6-4-4-4 / a bunch of crap
Not as good as yours! 😜
OHS
55(5)-60(5)-65(3)-75(3)-85(1)PR
JOSH
21 OHS(45#)
42 RingRows
15 OHS
30 RR
9 OHS
18 RR
Time: 7.20
OHS to 125#
Just testing how the shoulder felt.
‘Josh’
21 Overhead Squats @ 75#
42 Pullups 10/10/7/5/5/5 Butterfly
15 Overhead Squats
30 Pullups 10/5/5/5/5 Butterfly
9 Overhead Squats
18 Pullups 5/shitshow plus a couple tears.
TIME: 8:00
Need to make sure each 1st rep of b-fly pull ups is more legit. Based on how shoulder/neck felt should be able to RX next time.
WUx1
Group mob AND WU
Overhead Squats – 5-5-3-3-1-1
95-135-145-155-175
“Josh” Rx
21 Overhead Squats (95#)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Time–>9:39
PR of 2:05 from 2015
2 minutes?!
Josh
55# and ring rows
12:29
Thanks Kevin
OHS
5-5-3-3-1-1
#135-185-205-225(pr)-235-240(pr)
“Josh”
Rx: 5:57
OHS- Unbroken
Pull-ups- 22(pr)-12-8/10-10-10/6-4-4-4
If I can get food to my mouth tomorrow, I’ll be happy. My arms are permanently stuck at 90 degrees #cantbrushmyteethforaweek
Killer time.
Overhead Squats
5-5-3-3-1-1
35-55-55-55-55-55 working on depth
‘Josh’
21 Overhead Squats (95/65#/50%) 35#
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
9:50
Thanks Amanda for the help and pointers on the OHS , it was a big help
Love seeing you focusing on form. That’s awesome!
WUx1
Group mob AND WU
Overhead Squats – 5-5-3-3-1-1
55–75-85-95-95-105-105 #PR
“Josh” Rx
21 Overhead Squats (55#)
42 Ring Rows
15 Overhead Squats
30 Ring Rows
9 Overhead Squats
18 Ring Rows
Time–>8:11
Thanks Matt!
OHS
5-5-3-3-1-1
55-60-65-65-70(PR)-75(PR)
Josh
21 OHS
42 Ring Rows
15 OHS
30 Ring Rows
9 OHS
18 Ring Rows
Time- 8:56
10# PR on my OHS. Yay!!
Nice PR!
OHS 35# for WOD
Overhead Squats
5-5-3-3-1-1
15-20-20-30-30-35
‘Josh’
21 Overhead Squats (95/65#/50%)
42 Pullups
15 Overhead Squats
30 Pullups
9 Overhead Squats
18 Pullups
Time: 9:13
Overhead Squats
5-5-3-3-1-1
45# – 45# – 50# – 55# – 60# – 65#
‘Josh’
21 Overhead Squats (50% – 30#)
42 Pullups (ring rows)
15 Overhead Squats
30 Pullups (ring rows)
9 Overhead Squats
18 Pullups {ring rows)
Time: 10:24
15 sec PR from last year!
OHS
5-5-3-3-1-1
135-155-165-175-185-200(f) but it was close. This will be a reality next week as this was my 4 month goal
Josh
21 unbroken OHs 95#
42- 21 were pull ups. 21 were ring rows
15 unbroken OHSs
30 -12 pull ups 18 ring rows
9 unbroken OHS ( after I failed at first attempt, lost my guard )
18-5 pull ups 13 ring rows
12:48
Did wod with 65# and switched to ring rows somewhere around the 70th rep. Had a slack summer/fall as far as pullups go so I’m not overly surprised at my result. Finished the wod in under 15 mins last time I did it.
Josh
21 OHS @ 45# (Back is off so kept weight light)
42 Ring Rows
15 OHS
30 Ring Rows
9 OHS
18 Ring Rows
11:45
OHS were all un broken. Ring rows really slowed me down. 5 at at time early on & then struggled to make 3 in a row.
MOB + WU + Group
Overhead Squats
5-5-3-3-1-1
35-55-55-55-55-55#
“Josh” with 35# OHS and Ring Rows
Score> 8:30