*We still need a few volunteers for Saturday’s weightlifting meet. If you can spare a couple hours, we’d love to have you. Free workout included!
Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
6 reps x 3 sets
“Liftoff”
5-10-15-20-25 reps
T2B
Over the Box Jumps (24/20”)
Wall Balls (20/14# @ 10/9’)
*20 min cap
Kinda compare to Sept.20/17
Thanks for the idea Remi! Let’s see how this goes…for science.
Front squat + alternating dumbbell press: 3 sets
15# each dumbbell
20# each dumbbell
25# each dumbbell
WOD: blame Remi 🙂
5-10-15-20-25
T2b (did kip knee raises)
Box jump overs 20”
Wall balls 14# at 9 feet
Time = 11:44
PR from last weeks touch down by 1:14 mins 😀
Your welcome?
Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
6 reps x 3 sets
-20#
-30#
-35#
“Liftoff”
5-10-15-20-25 reps
T2B – 5s for the first two rounds then all 3s
Over the Box Jumps 24” – steady
Wall Balls 20# @ 10ft – mentally broke at the last round… 7-8-5-5
A smidge under 12 – much better than last week due to better management of T2B and hustling between stations.
Thanks Shane! Good job 6amers!
Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
6 reps x 3 sets @20#
“Liftoff”
5-10-15-20-25 reps
T2B
Over the Box Jumps (20”)
Wall Balls (14# @ 9’)
18:45 Rx
Better than last week but still 2 min slower than the reverse reps in April.
Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
6 reps x 3 sets
25-30-35-40
“Liftoff”
5-10-15-20-25 reps
T2B
Over the Box Jumps (24”)
Wall Balls (20# @ 10’)
14:37 was 15:08 last week
Thanks Shane!
Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
6 reps x 3 sets all @ 25#
WOD scaled with Knee raises
Tripped over the box a few times and hurt the knee by landing in a low squat (hyper flexion??) Stopped @ 16/20 over the box jumps with 5:30ish on the clock, then did the last set of Knee raises. Thanks Softball.
WUx1 + CS
Front Squat + DB Shoulder Press (L) + DB Shoulder Press (R)
6 reps x 3 sets
20-25-25-30-35
“Liftoff” as RX’d
5-10-15-20-25 reps
T2B
Over the Box Jumps (24”)
Wall Balls (20# @ 10’)
Time–> 13:37
Great work 6 am’ers!
Thanks Shane!
3 sets of:
Front Sq & DB Press(L) & DB Press(R) x6
15-20-25
Lift Off 20 Min Cap
5-10-15-20-25
Hanging Knee Raises
Over Box Jumps(15″)
WallBall(8#)
Time: 12.41 (14.11 for reverse)
FS+Press x6
25-30-35#
WOD Rx’d
9:47
Reverse of this wod was 9:40. Screwed up a round by starting T2B too soon, so don’t do that next time. K, thanks.
Front Squat DB Shoulder Press (L) DB Shoulder Press (R)
6 reps x 3 sets
25-30-35
“Liftoff”
5-10-15-20-25 reps
T2B
Over the Box Jumps (24”)
Wall Balls (20# @ 10’)
11:16 RX (was 12:06 for “takeoff”)
Liftoff
Last week 13:41
Today 12:15
Shaved over a minute off my time and some skin off my shin! The box was not friendly tonight!☹️☹️
mob wux1
3 set of front squat
+alternating DB shoulder press x 6
20-30-30-30
lift off
5-10-15-20-25
T2B ( knee raise)
over the box jump 20 in
wall ball 14#
12:04
Modified “Liftoff”
5-10-15-20-25
T2B (toes-to-post/candlesticks)
Over-the-Box Jumps 24″
Wall Balls (14#)
10:21
Dumbbell Front squat – Alternating shoulder press x 6
15- 20 – 25 lbs
“Liftoff” 5-10-15-20-25
scaled with knee raises and 10lb ball.
14:35
Need to practice getting better rhythm on knee raises, less swing.
Wod 5-20 reps
Strict T2b
24” over the box jumps
14# wallballs
8:52
50 second pr
T-spine + Band stretches + MOB + WU + Group
3 sets of front squats + db press L and R x6
15-30-25#
WOD with knee raises and 20″ box jump overs and 14# wallball
– on 25 reps scaled knee raises to situps and box jump overs to step overs due to shoulder issues and having done physio earlier in the day.
Time > 14:50