Dumbbell Press (right arm) x5
20 – 25 – 30 – 35 (the last rep here was HARD)
Bonus: tried strict pressing my ruck (30#) right right arm…managed 1 press and got stuck on rep 2
“Nasty”
9 – 15 – 21
Ring Rows
KBS 35#
KB OHS (right arm) 25#
7:04
Mario Richard
Press
65×5
75×5
85×3
90×2
95+
115-130-150-155-165×2
9-15-21
Pullups
KBS (50#) unbroken
OHS (95#) unbroken
6:11 Rx
Thanks Kevin!
Christie Neate
Thanks a million for lending me your wrist supports ~ huge help!! 🙌🏻
Mario Richard
👍
Mike Moody
Press
95 x 5
115 x 5
130×5
150×3
160×2
165 x 1
WOD
9-15-21
Pullups ( very broken and unreadable but I did them and sets of 3. , 2 , or 1
Kbs (50) unbroken and nice break
OHS (95#) were unbroken at 9 and 15 Last set I did them in two sets 20+ 1. I dropped my 21 and took me 8 seconds to pick it back
Up
10:08 total
Would’ve been 9:58-9 if I didn’t drop last rep
9-15-21
Pullups (first set, 2 in second and 3rd and rest 3 step in ring rows)
KBS (40#)
OHS (95#) subbed for front squats due to mobility issues and kept it hard but didn’t want to overdue my right knee 9-8/7-5/6/5/5
10:45
Lisa Hetherington
Please cancel my 4:00, thanks.
stephdh120
Pls cancel my 4pm …still at work
Alexandre GARAULT
Can you please cancel my 5:00PM, I’ll be in at 6PM. Sorry about that…
Roxanne
Please cancel my 6pm.
GillesGautreau
mob wux1
press
65×5 70×5 80×5
91×3 96.5×2 102×2
OHS review
Nasty
9-15-21
pull up ( ring row )
KBS 50#
OHS ( back squat 85# )
6:34
Press
35# x 5
40# x 5
50# x 5
55# x 3
60# x 2
65# x 3 (PR!!)
OHS review
9-15-21
Pullups – ring rows
KBS (50/35#) – used 25#
OHS (95/65#/50% – used 35#)
Time: 7:26
Shane Hayes
Shoulder press up to 145 x 2
Wod rx’d: 5:11
Everything unbroken except Pullups, stopped at 15 of the 21 and I Beleive I could have finished. I broke mentally not physically .. Next time
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…
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Press
55×5 WU (#25)
65×5 (#30)
75×5 (#35)
85×3 (#40)
90×2 (#45)
95+ (#50) x3
‘Nasty’
9-15-21
Pullups (ring rows)
KBS (#20)
OHS (#20)
7:27
Thank you Shane for the helpful corrections!
Press
65×5
75×5
85×3
90×2
95+…140# x 4
OHS review
9-15-21
Pullups – RRs
KBS (50/35#) – 50#
OHS (95/65#/50%) – 80#
TIME: 7:57
Press
65×5 60#
75×5 70#
85×3 75#
90×2 80#
95+85# for 2
Went 5# lighter again at 90/95% to work on keeping the bar close and ribs down.
OHS review
9-15-21
Pullups
KBS (50/35#)
OHS (55#)
Time: 8:53
Last year was 9:10 ~ I’ll take it lol
Thanks for the class Kevin.
Ruck 1 mile (18 minutes)
Dumbbell Press (right arm) x5
20 – 25 – 30 – 35 (the last rep here was HARD)
Bonus: tried strict pressing my ruck (30#) right right arm…managed 1 press and got stuck on rep 2
“Nasty”
9 – 15 – 21
Ring Rows
KBS 35#
KB OHS (right arm) 25#
7:04
Press
65×5
75×5
85×3
90×2
95+
115-130-150-155-165×2
9-15-21
Pullups
KBS (50#) unbroken
OHS (95#) unbroken
6:11 Rx
Thanks Kevin!
Thanks a million for lending me your wrist supports ~ huge help!! 🙌🏻
👍
Press
95 x 5
115 x 5
130×5
150×3
160×2
165 x 1
WOD
9-15-21
Pullups ( very broken and unreadable but I did them and sets of 3. , 2 , or 1
Kbs (50) unbroken and nice break
OHS (95#) were unbroken at 9 and 15 Last set I did them in two sets 20+ 1. I dropped my 21 and took me 8 seconds to pick it back
Up
10:08 total
Would’ve been 9:58-9 if I didn’t drop last rep
Press
65×5
75×5
85×3
90×2
95+
95-115-135-145-155×2
OHS review
9-15-21
Pullups
KBS (50#) unbroken
OHS (95#) 9-8/7-6/6/9
9:58
Thanks Kevin!
Group WU + MOB
Press
55×5
65×5
75×5
85×3
90×2
95+
85-110-125-140-150-155×1
OHS review
9-15-21
Pullups (first set, 2 in second and 3rd and rest 3 step in ring rows)
KBS (40#)
OHS (95#) subbed for front squats due to mobility issues and kept it hard but didn’t want to overdue my right knee 9-8/7-5/6/5/5
10:45
Please cancel my 4:00, thanks.
Pls cancel my 4pm …still at work
Can you please cancel my 5:00PM, I’ll be in at 6PM. Sorry about that…
Please cancel my 6pm.
mob wux1
press
65×5 70×5 80×5
91×3 96.5×2 102×2
OHS review
Nasty
9-15-21
pull up ( ring row )
KBS 50#
OHS ( back squat 85# )
6:34
Press
65×5 55#
75×5 65#
85×3 75#
90×2 80#
95+85# for 1
OHS review
9-15-21
Pullups
KBS (35#)
OHS (55#)
Time: 11:18
Press
85-115-125-135-145×3
9-15-21
Pullups
KBS (50#)
OHS (95#) unbroken
8:47 Rx
Did some stuff in open gym
Press
55 x 5
75 x 5
90 x 3
95 x 3
100 x 2
105 x 2
Front squats – have only ever done these once before
105 x 5
125 x 5
145 x 3
155 x 3
165 x 1
175 x 1
Tried to do some pull ups, butterfly pull ups, and some stretching
Press
65×5 75#
75×5 85#
85×3 95#
90×2 115#
95×2 125#
OHS review
9-15-21
Pullups
KBS (40#)
OHS (65#)
Time: 7:56
Thanks Cara great class!
Press
135×5
145×5
165×3
175×2
185 x 3
OHS review
9-15-21
Ring rows
KBS (50#)
OHS (95#)
OHS got me good , had to drop to get chalk and rushing the OHS so lost it a few times ,need to work on these .
Thanks Marcel!
Time 10:16
Press
35, 55×5 – 65×5 – 75×3 – 80×2 – 85×3
WOD with Pull-ups, 35#KB, #55 OHS (all unbroken except pull-ups).
8:17
Thanks Cara!
WOD scaled to 35# OHS for shoulder issue
KBS & OHS unbroken. Pullups, not so much…sets of 3. Haven’t done them in a while.
12:20
Press based on 103#
56×5-67×5-77×5-88×3-93×2-98×2
OHS review
9-15-21
Pullups
KBS (50#)
OHS (95/65#/50%) – 80#
TIME: 8:13
Press
35# x 5
40# x 5
50# x 5
55# x 3
60# x 2
65# x 3 (PR!!)
OHS review
9-15-21
Pullups – ring rows
KBS (50/35#) – used 25#
OHS (95/65#/50% – used 35#)
Time: 7:26
Shoulder press up to 145 x 2
Wod rx’d: 5:11
Everything unbroken except Pullups, stopped at 15 of the 21 and I Beleive I could have finished. I broke mentally not physically .. Next time
Press
75×5
95×5
105×5
115×3
125×2
130×3
9-15-21
Pullups
KBS (50#)
OHS (95#)
10:32 Rx