Wu x 2
Strength shoulder press:(5s)
65-85-95-105-115
WOD
3 rounds for time
10 v situps
10 Goblet squats (53#)
10 parallette dips
30 sec. squat
Time 3:53
Skill of the week: handstand walking, I did pretty good at this. 1st attempt, 7 steps, 2nd attempt, 12 forward steps 3 backwards
Yay MC!!!! Great having you as a coach!!! Congrats To Jeff Perry on a huge Deadlift PR!!!! π You rock man – what’s ur secret π Great job 545 class!!!! I would have liked 2 more rounds of this WOD.
MC
I really enjoyed watching the 5:45 class doing dancing squat hold!! I wished I had a camera!! Thanks DJ Johnny!!
3 Rounds
10 v-snaps
10 goblet squats (35#s)
10 ring dips (with 2 litlle bands)
30 second Squat
Time: 4:58
Stretch
Skill of the week – Walking hand stand
Didn’t get the walking but did get handstand against the wall –
Assisted X 3;
Unassisted X 1 PR!!!
Lora
Mobility
WU x 2
Daily squat to 215#
Strength: Push jerk (x5)
85-95-105-115-115(3)
*stayed at 115 to work on technique. The push jerk is still one of my biggest goats….grrrrrrrr….thanks for the tips MC π
WOD
3 rounds
10 v-snaps
10 goblet squats @ 35#
10 ring dips (smallest band)
30 second squat hold
Time = 5:07
*Should have done as Rx without a band for dips. Oh well. |Also, would have liked 2 more rounds or to even have doubled it with 20,20,20 and a 1-minute squat hold*
Cashout – practiced handstands
Chantal L.
WU x 2
Strength x 3 – Cleans
65-75-85-95-95
WOD 3 rounds
10 Knee bent V-snaps (first time doing those)
10 Goblet squat 35#
10 Paralette dips
30 second squat hold
WOD: 3 Rounds
– 10 V-snaps
– 10 Goblet Squat 50#
– 10 Paralettes
– 30 Second Squat Hold
Time: 4:45
natacha
WU x 2
Push press 3RM: 85#
WOD with blue band for ring dips: 5:23
practiced handstands (no steps)
Blake
I see…yes practicing the actual handstand first before walking would have been smarter…
I think I may try that next time as I don’t know if I have ever actually done one. π
Jeff S
WUx2
Strength: Deadliftsx5
135×10-225-235-245-255-270-280
Thanks for the tips Jeff, helped alot in first rep..
WOD:
3 rounds:
10 v-snaps
10 goblet squats 50# Kb
10 ring dips
30 second Squat Hold
T = 5:30
Marc H.
WOD -> 4:25
Heather (Mum)
WU X 2
Strength X 5
Push Jerk
50-55-60-65-75
WOD
3 rounds
10 situps
10 goblet squats 25 lb.
10 parallette dips
30 second squat hold
Time 5:21
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…
WUx2
Squats to 210
Deadlift 5x (light because of lower back issue)
135-155-175-195
WOD as Rx: 3:51
Daily Squat to 275
Clean and Jerk
135×2
155×2
175×2
195xF
195×1.5
195×1
195×1
WOD as Rx’d
3:58
Cashout – 2x1min planks and handstand walking
WU1x2
Squat to 165#
Clean & Jerk x3
75 80 95 100 110
Wod as Rx
5:44
Practice muscle-ups and handstands
WU x 2
Front Squat (1’s)
85-90-95-100-105-110-115 (10# PR)
WOD:
3 Rounds:
10 Situps
10 Goblet Squats 25#
10 Parlette Dips
30 Second Squat
Time: 6:07
Nice PR Chey!
you made it look so easy… I wouldn’t have guessed that it was a 10# PR!
WU x 1
Hanstand holds
OHS 5×5
55-65-75-85-95
It appears i’m not too strong in the mornings!!
Wod:
3 Rounds
10 V-snaps
10 Goblet Squats (35#)
10 Ring Dips (Blue band)
30 sec Squat Hold
Time:5:10
Would of liked another round or two I found it wasn’t enough, fun wod still. π
WU X 2
Strength X 3
Push Jerk
50-55-60-65-75
WOD
3 rounds
10 situps
10 Goblet squats (25)
10 parallette dips
30 sec. squat
Tme 5:21
1 strict pullup Yeah!!!!
Strict Pull Up??? How awesome is that???
That was awesome! Good job, Heather!
Did I just read that right??!!!! That is freaking fantastic Heather π Congrats!!!!
AWESOME, Heather!!!!!
Very exciting, congratulations Heather!
WU x 2
Push Press(1β²s)
55-65-70-80-90 (F) 85 (F) Need to work on form
WOD
3 Rounds:
10 Situps
10 Goblet Squats 30#
10 Ring Dips (skinny purple band)
30 Second Squat
Time: 5:00
Practiced walking handstands, hope to get it by the end of the week!
good time!
Mobility X1
WU X 2
Strength – Front Squats 5 Reps each
15-20-25-30-35-40-45 (PR)
WOD
3 rounds for time
10 situps
10 Goblet squats (15#)
10 parallette dips
30 sec. squat
Time 7:02
Walking Handstands scare me!
WU x1
Strength: Deadlifts
3x 125-135-145-165-185(1)
WOD:
3 rounds:
10 v-snaps
10 goblet squats (35# kb)
10 ring dips (small band)
T = 5:53
Wu x 2
Strength shoulder press:(5s)
65-85-95-105-115
WOD
3 rounds for time
10 v situps
10 Goblet squats (53#)
10 parallette dips
30 sec. squat
Time 3:53
Skill of the week: handstand walking, I did pretty good at this. 1st attempt, 7 steps, 2nd attempt, 12 forward steps 3 backwards
That was pretty neat to see.
Agreed, it was pretty impressive!
wu x 2
strength – overhead squats x 1
45,55,65,75,85(5#PR)
WOD : 3 rounds
10 v-snaps
10 goblet squats(25#)
10 ring dips(green band)
30 sec squats
Time = 5:20
cash out – back stretch
Practice skill of the week handstands
wu x 2
strength β push jerk x 5
95,115,125,135
WOD : 3 rounds
10 v-snaps
10 goblet squats(53#)
10 ring dips(yellow band)
30 sec squats
Time = 4:50
WU x 2
Strength: Back Squat x 1
155-175-190-200-220-225 (PR)
WOD:
3 rounds for time
10 v-snaps
10 Goblet squats (53#)
10 parallette dips
30 sec. squat
Time 4:16
Skill:
Walking Handstand / Almost Face Plant
Managed 2 steps…-ish.
Thanks to Marc for the tips on the muscle-up technique. Not planning one any time soon but working on them just the same.
nice work Blake!
Great workout Blake
CFWU x 2
Shoulder Press
5×95
5×105
5×115
5×130
4×145
WOD: 3 Rounds of:
10 V Snaps
10 Goblet Squats #50
10 Ring Dips
30 sec Squat Hold
Time:6:27 Rx’d
Shoulder Press x3
35-40-45-50-55 x2 – 55x 3
WOD: 3 Rounds of:
10 V Snaps
10 Goblet Squats #35
10 paralette dips
30 sec Squat Hold
Time:4:37
Fun!
Happy Bday Jane (aka Saloppe)!! xx
Push Jerk 3’s
70-75-80-90-100
WOD
3 Rounds of:
10 V Snaps
10 Goblet Squats #35
10 paralette dips
30 sec Squat Hold
Time:4:53 I think!!
Strength: shoulder press
75-80-85-100-112
Daily squat to 190#
WOD as Rxd
Time: 3:37
Yay MC!!!! Great having you as a coach!!! Congrats To Jeff Perry on a huge Deadlift PR!!!! π You rock man – what’s ur secret π Great job 545 class!!!! I would have liked 2 more rounds of this WOD.
I really enjoyed watching the 5:45 class doing dancing squat hold!! I wished I had a camera!! Thanks DJ Johnny!!
Trying to learn to Swim!
@ the YMCA, swam 16 lengths of the pool (25m) for total of 400m!!! Used various techniques and swimming aids!! :)!!
I felt the same way. 2 more rds would have been perfect
WU x 2
Push Jerk x 1
105-120-135-155-165 matched PR
WOD as Rx’d — 6:12
Handstand walking got 2 steps.
WU X 2
Strength: OHDS
45 – 55 – 65 – 75 – 80PR – 85PR Finally!!!
3 Rounds
10 v-snaps
10 goblet squats (35#s)
10 ring dips (with 2 litlle bands)
30 second Squat
Time: 4:58
Stretch
Skill of the week – Walking hand stand
Didn’t get the walking but did get handstand against the wall –
Assisted X 3;
Unassisted X 1 PR!!!
Mobility
WU x 2
Daily squat to 215#
Strength: Push jerk (x5)
85-95-105-115-115(3)
*stayed at 115 to work on technique. The push jerk is still one of my biggest goats….grrrrrrrr….thanks for the tips MC π
WOD
3 rounds
10 v-snaps
10 goblet squats @ 35#
10 ring dips (smallest band)
30 second squat hold
Time = 5:07
*Should have done as Rx without a band for dips. Oh well. |Also, would have liked 2 more rounds or to even have doubled it with 20,20,20 and a 1-minute squat hold*
Cashout – practiced handstands
WU x 2
Strength x 3 – Cleans
65-75-85-95-95
WOD 3 rounds
10 Knee bent V-snaps (first time doing those)
10 Goblet squat 35#
10 Paralette dips
30 second squat hold
Time: 5:34
Deadlift – 1RM
185-225-275-325-355-365 (PR by 20#) π
WOD (Rx’d) —> 5:45
Sweet PR Jeff!
WUx2
Strength – Push Jerk X5
95-100-105-110-115
Daily Squat to 230#
WOD:
3 rounds
10 V-snaps
10 Goblet Squats (50#)
10 Ring Dips (yellow band)
30 sec Squat Hold
Time: 5:36
Great job 6:45 crew!
Did some rolling on the balls and foam
Spealler mobility and 1000m row 1:55 500m pace
1x warm up
STR Front squat 3RM
135×10 – 155×5 – 185×5 – 205×3 – 225×3 – 245×3 – 275×3 – 295×3 (PR)
WOD as Rx
3:31
You killed this Andrew, nice job!
And walked around on my hands a bunch * haha
WUx2
Strength: Deadlifts
5x 105-115-125-135-155
WOD:
3 rounds:
10 v-snaps (probably more like U snaps than V snaps)
10 goblet squats 50# Kb
10 ring dips smallest band
30 second Squat Hold
T = 4:57
It was good to be back after a week off due to travel.
WUx2
strength:cleans X1 to 165
Wod
3 rounds:
10 v-snaps – sorta, hard to keep my legs straight
10 goblet squats 53# Kb
10 ring dips
30 second Squat Hold
5:52
then 1 min side plank each side
nice to be back for a few weeks, time to get in shape!
WU X 2
Strength Push Press X1
80-90-100-105-120(PR)
WOD as Rx’d
4:47
Nice meeting you Ed!
Nice PR Eric!
Thanks man!
wu x 2
Push Jerk x 1:
65-75-90-100-110
WOD: 3 Rounds
10 V Snaps
10 GOblet Squats 35#
10 Ring Dips (Skinny Band)
30 sec. squat hold
Time: 5:15
WUx2
Back Squat x 1
115-125-145-155-175(PR)
WOD: 3 Rounds
– 10 V-snaps
– 10 Goblet Squat 50#
– 10 Paralettes
– 30 Second Squat Hold
Time: 4:45
WU x 2
Push press 3RM: 85#
WOD with blue band for ring dips: 5:23
practiced handstands (no steps)
I see…yes practicing the actual handstand first before walking would have been smarter…
I think I may try that next time as I don’t know if I have ever actually done one. π
WUx2
Strength: Deadliftsx5
135×10-225-235-245-255-270-280
Thanks for the tips Jeff, helped alot in first rep..
WOD:
3 rounds:
10 v-snaps
10 goblet squats 50# Kb
10 ring dips
30 second Squat Hold
T = 5:30
WOD -> 4:25
WU X 2
Strength X 5
Push Jerk
50-55-60-65-75
WOD
3 rounds
10 situps
10 goblet squats 25 lb.
10 parallette dips
30 second squat hold
Time 5:21