For time:
15-9-6-9-15 reps
Pushups
KBS
Box Jumps (18″)
After 1st round with 30# Shane informed me that I needed 40# and kindly delivered. Hit the 12 minute time cap but finished after.
Grip was the failing factor, not weight.
Push ups were knees up, plank down.
– Still trying to work through foot cramps
– Push ups unbroken until last 15 set (8,2,3,2)
Time was 8:30
Heidi
15-9-6-9-15
Push Ups
KBS @ 50#
Box Jumps 20″
10:49
Melanie
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
45 / 55 / 65 / 70 / 75 x5
Not sure how I managed the 5th rep, but it happened!
Need to work on bracing to keep my rib cage down
For time:
15-9-6-9-15 reps
Pushups
KBS (45#)
Box Jumps (20”)
Was up to 3 box jumps at time – Thanks to Shane for letting me finish. I did the push ups 2 at a time, and I was excited that I managed the 45# kettlebell!
Open Gym with Sam and Laura
Open Gym
12 minutes for 3RM hang power clean – 95
Another mental win, my last 3 rep was 80
12 minutes for 3RM push press — 90
Need to figure out how to stay on my heels
EMOM 20
5 sandbag cleans (Green bag)
3 manmakers (25#)
30 second bike
Rest
Manmakers were aweful! Need to work on bracing for the rows, they were very challenging !
Thanks Shane!
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…
WU + MOB + 15 KBS
Group WU + MOB
Shoulder Press
Used DBs as shoulder is sore
10s(3), 15s(3), 15s(3), 20s(3), 20s(8)
WOD
15-9-6-9-15
Pushups (negatives)
KBS @ 30
Box Step Ups 20”
10:53
Thank you Shane, and welcome Matt!
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
70-85-100-105-110 (6 reps)
For time:
15-9-6-9-15 reps
Pushups
KBS (60#)
Box Jumps (24″)
11:28
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
Worked up to 70# for 5 reps. Thanks for pushing me kelly 🙂
For time:
15-9-6-9-15 reps
Pushups
KBS (70/53#)
Box Jumps (24/20”)
Used 45# kettle bell. Back is feeling a bit better so didn’t want to over do it. Will use 53# next time
Time – 7:40
Enjoyed this workout
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
45-55-60-65-70# (5reps) Thanks for sharing the bar Ryanne!
For time:
15-9-6-9-15 reps
Pushups
KBS (@45#)
Box Jumps (20”)
Time: 8:16
Thanks Shane! Good job everyone 🙂
Shoulder Press
95 – 110 – 125 – 135 – 140(x3)
Wod
15 9 6 9 15 of
Pushups
KBS @ #50
Box Jumps @ 20″
Time = 7:23
Oooooh! Hi Trent!
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
35#, 40#, 50#, 52#, 55# (x6)
For time:
15-9-6-9-15 reps
Pushups (on box)
KBS (25#)
Box Jumps (20”)
9:43
Thank you coach Shane!
Press x 3
65-75-85-90-95 x 4
Wod rx = 9:23
Shoulder Press x 3 – Used 140# 1RM
55% / 65% / 75% / 80% / 85%(+)
75-95-105-115-120(x9)
For time:
15-9-6-9-15 reps
Pushups – Unbroken until last set 8-5-2
KBS (70/53#) – Used 60#
Box Jumps (24/20”)
Time: 7:15
Good to get back into things.
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
50-60-70-75-80# for 5 Reps
For time:
15-9-6-9-15 reps
Pushups
KBS (70/53#)
Box Jumps (24/20”)
WOD = 10:28 with negatives for the sets of 15’s, 35# KB and Step Ups
Thanks!
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)based on 105#
60#, 70#, 80#, 85#, 90# x 9
For time:
15-9-6-9-15 reps
Pushups,
KBS (70/53#) used 50# unbroken
Box Jumps (24/20”) 24” Unbroken
Time: 6:28
Broke the first 2 rounds of push ups. And went unbroken for the last 2 sets of pushups.
OG
10 rounds
30 DU
15 handstand shoulder taps
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
95-115-125-145-165(6)
For time:
15-9-6-9-15 reps
Pushups
KBS (70/53#)
Box Jumps (24/20”)
5:37 rx All unbroken….fun wod
Wod-8:18 Rx
WOD rx’d: 10:56
should press x 3
65-75-85-92-97×5
15-9-6-9-15
push up
KBS 60#
box jump 20 in
7:57
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
115-135-155-165-175 x8
WOD Rx = 9:48
Thanks Shane !
Press x 3
40# to 60# (7 reps)
Wod
15-9-6-9-15
Push ups
Kbs @ 35#
Box jumps 20″
10:47
I enjoyed this wod but was surprised at how much the push ups slowed me down…
Thanks Amanda!
Shoulder press up to 130 x 5
Wod rx’d: 5:36
All unbroken, box jumps were slower than I wanted. I know what to work on for next time.
Shoulder Press x 3
Scaled left arm only DB Press
30-35-40-45-50 x 6
For time:
15-9-6-9-15 reps
Pushups
KBS (50#)
Box Jumps (20” step up)
8:23
7pm OG
Press X 3 (Based % off of 205)
115-135-155-165-175(5)
Wod with 50# and 20” – 10:35
Thanks for cheering me on Shane and Roxanne.
Press x 3
55,65,75,80,85# (4 reps)
Wod
15-9-6-9-15
Push ups
Kbs @ 53#
Box jumps 20″
8:34
Thanks Amanda!
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
70/80/95/100/105 for 5. Based on 125# 1rm
For time:
15-9-6-9-15 reps
Pushups
KBS (70/53#) used 53#
Box Jumps (24/20”)
9 minutes. KBS unbroken couldn’t have gone slightly higher.
Started with 1 mile ruck with 30# ruck and 60# sandbag.
Shoulder press – 50/60/70/75/7 @ 75. I mucked up and forgot to add weight for my AMRAP, which should have bee at 80.
WOD – 7:58 Rx.
Happy with how my groin felt after the box jumps — just a bit sore but nothing too bad.
Open Gym
12 minutes for 3RM hang power clean – 120. These felt like garbage — elbows were sloooow.
12 minutes for 3RM push press — 100.
EMOM 20
5 sandbag cleans (60#)
3 manmakers (30# )
30 second bike
Rest
Need to push harder on the bike next time.
Shoulder Press x 3
55% 65% 75% 80% 85%(+)
40-50-55-60-65 (x6)
For time:
15-9-6-9-15 reps
Pushups
KBS (70/53#) 40#
Box Jumps 20″
Hit the time cap – but thanks to Shane, still finished the workout (not sure what time). Pushups really slowed me down.
Shoulder Press x 3 Based off 100# to keep it light for shoulder.
55% / 65% / 75% / 80% / 85%(stopped at 5)
For time:
15-9-6-9-15 reps
Pushups
KBS 45#
Box Jumps 24”
6:24
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
40# – 45# – 50# – 55# – 60#x5
For time:
15-9-6-9-15 reps
Pushups
KBS
Box Jumps (18″)
After 1st round with 30# Shane informed me that I needed 40# and kindly delivered. Hit the 12 minute time cap but finished after.
Grip was the failing factor, not weight.
Push ups were knees up, plank down.
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
40-50-55-60-65X10
For time:
15-9-6-9-15 reps
Pushups (knees up plank down)
KBS 40#
Box Jumps 20″
14:53
Felt pretty good, over the time cap but was determined to finish. Donated blood yesterday, so not on my A game.
To do: work on pushups so I can do them strict without dying after 10
Shoulder Press
90-110-125-130-140# x5
WOD with 53# kbs sbd step ups to 20″ box
– Still trying to work through foot cramps
– Push ups unbroken until last 15 set (8,2,3,2)
Time was 8:30
15-9-6-9-15
Push Ups
KBS @ 50#
Box Jumps 20″
10:49
Shoulder Press x 3
55% / 65% / 75% / 80% / 85%(+)
45 / 55 / 65 / 70 / 75 x5
Not sure how I managed the 5th rep, but it happened!
Need to work on bracing to keep my rib cage down
For time:
15-9-6-9-15 reps
Pushups
KBS (45#)
Box Jumps (20”)
Was up to 3 box jumps at time – Thanks to Shane for letting me finish. I did the push ups 2 at a time, and I was excited that I managed the 45# kettlebell!
Open Gym with Sam and Laura
Open Gym
12 minutes for 3RM hang power clean – 95
Another mental win, my last 3 rep was 80
12 minutes for 3RM push press — 90
Need to figure out how to stay on my heels
EMOM 20
5 sandbag cleans (Green bag)
3 manmakers (25#)
30 second bike
Rest
Manmakers were aweful! Need to work on bracing for the rows, they were very challenging !
Thanks Shane!