We have another T-shirt/Tank order going on. Same design as the last batch, but different colours available. Order form is under the warm-up board. Please pay upfront before the order goes in on August 8th. Samples of each size will be at the gym today.
Overhead Squat x3
4 sets @ 75%
Nancy
5 rounds
400m Run
15 OHS (95/65#/60%)
*20 min time cap
Option 1 – 3 full rounds
Option 2 – 5 rounds with 200m Runs
Compare to May 7/16
Pls cancel my 6am
WUx1 200m Run
Overhead Squat x3
4 sets @ 75%
100×5
135×3
150-150-150-150
Nancy
5 rounds
400m Run
15 OHS (95#)
18:59
OHS @ 65#
Nancy @ 45#: 17:52
Thanks Patrick!
Mobility and Wu x 1
OHS @ 75% x 3
95/135/185
Only did one set at 185 shoulders were fatigued quickly. But I was happy with that, a little wobbly.
Wod ” Nancy ”
Rx’d 14:16
Runs were slow, ohs were unbroken, squat snatch first rep each time.
Thanks Patrick, great class and great work 6 amer’s!!
The four snatches I got to do in this workout were my fav part 😀
Nancy Rx
15:16
2:14 PR – Haven’t done this one since July 2011. OHS were all easy/unbroken, runs were slow.
OHS x 3
(95-115)Wu 140-140-140
Nancy RX’d
15:18. PR 2:07
Fun 8:30 class! Nice to see everyone.
Overhead Squat x3
4 sets @ 75% 50lb
Nancy (option 2)
5 rounds
200m Run
15 OHS 60%, 40lb
15:22
WUx1 200m Run
Overhead Squat x3
4 sets @ 75%
115-115-115-115
Nancy as RX’d
5 rounds
400m Run
15 OHS (95#)
Time–> 17:53
PR of 22 seconds from July 30, 2015
OHS x3
15-20-25-30 and tried 35 and I did it!!
“Nancy”
Option 2
5 rounds
250m row
15 OHS @20#
Time: 16:33
This was definitely a cherry picker WOD for me, but I made myself go in and do it 🙂
Great job Tara!! OHS aren’t so bad!
Great picture Melanie!
WOD Rx’d
time = 18:01
No PR today, over 2 min slower than 2015. I’m super happy though because I’ve been dealing with an injury and I haven’t squatted with weight since May! I’ve learned over the years to listen to my body and scale back when needed and have patience :). Fun nooner so hot though! Thanks Kevin!
OHS:
4 sets @ 95#
WOD:
With OHS @ 65# and 400m run
20:00 on the piton… Thanks to a very caring coach who was waiting for me right at the door step with a bar at the ready for me. 🙂
Thanks for the push Coach Kevin!
OHS:
4 sets @ 185
WOD: Rx’d
16:16
Thanks Patrick!
Those runs, ugh… those runs.
Overhead Squat x3
4 sets @ 95#
WOD 15:21 RX
Didnt listen to kevin when he was talking and didnt do unbroken OHS …..
Frig its hot at noon . Still sweating 2 hours after
Mob
WU x1
200m run
group mob
OHS x3 @55#
4 sets
[email protected]#
Nancy 20min cap
5 rounds
400m run
15 OHS(45#)
modified to:
5 rounds
200m run
15 OHS(45#)
Time: 15.29
Vacation WOD
Hike Mount Carleton with Bob
Total elevation 820 M
10 million trees (for real)
4 hours, 10 minutes
Now, it’s happy hour!
Sounds like a good time Jackie must of had a great view?
Incredible view Greg, you are right!
WU x1 + 200m run
group mob
OHS x3 @ 125#
WOD – Nancy Scaled
5 rounds
400m run
15 OHS (85#)
Time = 18:21
PR of 1:09!
That is a big PR Frank, congrats on deciding to go lighter and move faster.
Warmup
HSPU progression on box
OHS up to 55lbs
Someday these will click. As Kevin said (I truly love and appreciate your brutal honesty) I have a lot wrong with my OHS. Hips, ankle, and t spine need work.
WOD @35lbs
All OHS were unbroken but slow. Plus I took 2:05 minutes playing around with my wrist straps. 😜
16:05
Holy it was warm at the 4pm class. Still sweating.
OHS x 3
55-65-75-85
Nancy (Scaled)
5 Rounds
250 meter row (A bum toe keeping me from running, so subbed a row)
15 OHS @ 65#
Tiime = 15:22 (I think??)
OHS were unbroken, but man, I struggled hard for the last 3 in EVERY round. Ugg! Missed the morning class, so joined the 5 p.m. peeps tonight. Another hot sweaty one!
3k run(unbroken)
5k bike
WOD – Nancy (Scaled)
5 rounds
400m run(all unbroken)
15 OHS (85# first 3 rounds 65# last two)
Time = 18:44
1:44 slower than last time but 20# heavier the first three rounds.
Thanks for coaching, Ron.
5k bike
Your cardio is always improving. Way to go.
Overhead Squat x3
4 sets @ 75% should have been 50#. Wrists weren’t feeling it. Used 45#.
Nancy (option 2)
5 rounds
200m Run
15 OHS @ 35lb
Time: 14:55.
PR of 40 seconds and 20# from July 2015
Great job tonight!
Huge PR gain, and such great form on the OH squats.