OHS – 3RM
25 – 30 – 35 – 40 – 45 – 50
I think this rucking overhead lunges and ruck holds have helped me with my OHS! I felt solid and strong today!! An awesome feeling
considering when I started I couldn’t even
hold a dowel over my head!
AMRAP in 10 min
7 Box Jumps (20”)
7 T2B (Kipping knee raises)
14 Alternating DB Snatches (20#)
Normally I would have used 25# on the DB Snatches, but with my shoulder issue from Friday I thought I’d go a bit lighter.. I seem to have miraculously recovered though and hardly have any pain at all today..
Shout out to Heidi for doing the 1 mile run
(again) with me so I wouldn’t have to go
alone.. ❤
Should out to the 6am class for being so kind and accommodating to us bleary eyed (not)morning people!
Melanie M
Score: 5 reps short of 6 rounds.. Someone do the math… sigh
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
95-135-150-160-170
AMRAP in 10 min
7 Box Jumps (24”)
7 T2B
14 Alternating DB Snatches (35#)
5 5 T2B
WU + MOB x1
Group partner warm up
OHS
15(5), 20(3), 25(3), 30(3), 35(3), 35(3), 40(1)
Shoulder still under construction!
WOD with knee raises and 20# DB
6R
Thanks Shane!
MOB WUx1
Group WU MOB
OHS – 3RM
95-115-125-135 (PR) -145 (PR)
old PR was #135 X1
AMRAP in 10 min
7 Box Jumps (24”)
7 T2B
14 Alternating DB Snatches (50#)
Score = 5 & 4 T2B RX
Thanks for the class Shane.
Mobility
WU x 1
Group WU Mobility
OHS – 3RM (Nice sharing the bar Heidi and Alaina!)
55-70-80-90-100#(PR)
WOD: AMRAP in 10 min
7 Box Jumps (24/20”)
7 T2B
14 Alternating DB Snatches (50/35#)
Total: 6 rounds, 3 box jumps RX
Thanks Shane. Great work everyone 😊
Omg this picture looks like the exercise room at the old-folks-home…
Makes sense I guess – after all it is Bingo 😀
Ange is playing an imaginary piano
MOB + Group WU & MOB…thanks for being fast Heidi and Alaina.
OHS – 3RM
65# – stayed light…neck sore, feeling better.
AMRAP in 10 min
7 Box Jumps (24/20”) – 20″
7 T2B – Knee Raises
14 Alternating DB Snatches (50/35#) – 40#
TOTAL: 4 Rounds + 7 Knee Raises
OHS – 3RM
95-115-135-155-165-165
AMRAP in 10 min
7 Box Jumps (24”)
7 T2B
14 Alternating DB Snatches (50#)
5Rounds 4-T2B
Thanks Amanda!
Mob
WU x1
Group WU & Mob
OHS x3
[email protected]#
55-60-65-70-75-80#(PR)
AMRAP 10 mins
7 BoxJumps(18″)
7 HangKneeRaises
14 AlternatingDB Snatches(20#)
Total: 5Rounds & BoxJumps
WOD Rx
6 + 1 T2B
OHS – 3RM
Subbed KB Goblet Squats x5
25-30-35-40-45-50-60#
AMRAP in 10 min
7 Box Jumps (18′)
7 T2B
14 Alternating DB Snatches (25#)
6R 19reps
OHS 3RM
95-125-145-160-170#
I think my old 3RM was 160# from the ground at the AMRAP battle. 170# is a BTN jerk PR for sure.
WOD Rx
6 + 2 T2B
Snatches were awful but T2B felt good for once!
Thanks Kevin
MOB WUx1 + Crossover Symmetry
Group WU MOB
OHS – 3RM (scalled to super light)
45-65-75-75-75
AMRAP in 10 min
7 Box Jumps (mod step ups 20in)
7 T2B (scaled knee raises)
14 Alternating DB Snatches (mod to alternating Deadlifts @50 DB)
6 + 7 Step Ups
OHS – 3RM (scalled to super light)
15-20-25-30-35
AMRAP in 10 min
7 Box Jumps (mod step ups)
7 T2B (scaled knee raises)
14 Alternating DB Snatches (15#)
6 rounds 1 step up
OHS – 3RM
Only used 15lb bar, worked on technique
AMRAP in 10 min
7 Box Jumps (24/20”)
7 T2B
14 Alternating DB Snatches (20lb)
5 Rounds + 10 Dumbells
Form was looking a lot better on the OHS!
mob wux1
OHS 3rm( front squat)
95×5 115×5 125×5 130×5
from the floor
AMRAP in 10 min
7 box lump 20 in
7 T2B ( knee raise )
14 alt dumbell snatch 35#
6 round 7 box jump
OHS x 3
85-96-105-115-125(PR 5lbs)
WOD
Scaled
7 BJ @ 20″
7 high knee raises
14 dumbell snatches @35lbs
= 5 + 3 dumbells
1st WOD of the month!! 🙂
Nice having you in class tonight and congrats on your PR.
MOB WUx1
Group WU MOB
OHS – 3RM
55-75,85-95-105 (PR)
AMRAP in 10 min
7 Box Jumps (18”)
7 T2B knee raises
14 Alternating DB Snatches (35#)
6 rounds exactly
Thanks for the coaching Marcel!
Solid looking PR, well done!
Mobility
WU x 1
Group WU Mobility
OHS – 3RM
65-75-85-95#
WOD: AMRAP in 10 min
7 Box Jumps (24/20”)
7 T2B
14 Alternating DB Snatches (50/35#)
Total: 4 rounds, 2 box jumps RX
OHS – 3RM
15# – 35# – 45# – 55# – 60# – 65#
AMRAP in 10 min
7 Box Jumps (18”)
7 T2B (knee raises)
14 Alternating DB Snatches (20#)
Score: 5 rounds & 7 box jumps
OHS – 3RM
25 – 30 – 35 – 40 – 45 – 50
I think this rucking overhead lunges and ruck holds have helped me with my OHS! I felt solid and strong today!! An awesome feeling
considering when I started I couldn’t even
hold a dowel over my head!
AMRAP in 10 min
7 Box Jumps (20”)
7 T2B (Kipping knee raises)
14 Alternating DB Snatches (20#)
Normally I would have used 25# on the DB Snatches, but with my shoulder issue from Friday I thought I’d go a bit lighter.. I seem to have miraculously recovered though and hardly have any pain at all today..
Shout out to Heidi for doing the 1 mile run
(again) with me so I wouldn’t have to go
alone.. ❤
Should out to the 6am class for being so kind and accommodating to us bleary eyed (not)morning people!
Score: 5 reps short of 6 rounds.. Someone do the math… sigh
OHS – 3RM
Built up to 85#, 10LB PR 🙂
AMRAP in 10 min
7 Box Jumps (20”)
7 knee raises
14 Alternating DB Snatches (20#)
6rounds+7 Knee raises,
next time heavier on the dumbell snatches, gonna be sore either way 😉
WOD rx’d: 4 rounds + 3 box jumps
OHS x3 @ 135-145-155-165# (felt better heavy but manageable)
WOD @ 40# DB = 5 + 3 T2B
– tried to keep legs straight on T2B as mush as possible
– DB snatches didn’t feel as bad as in Open
OHS – 3RM
45# (Worked on form)
AMRAP in 10 min
7 Box Jumps (24”)
7 T2B
14 Alternating DB Snatches (35#)
5 Rounds + 6 Box Jumps