You’ve asked for it and here it is – starting next week, every Monday and Wednesday from 8-9pm, Coach Shane will be running our next Bad Ass Oly Class. Twice as many classes as a traditional Bad Ass Class, you’ll be getting 12 fully coaches sessions for 6 weeks. REGISTER HERE.
Movement Review
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
Bar cannot rest of the ground during the complex. I would recommend starting around 50%, and if form is maintained, try adding some weight to it each round. Just keep in mind that it’s 10 rounds.
I need to cancel my 6am. Sorry Janet! I tried!!
Tsk tsk tsk.
Lol don’t worry I have 50 burpees woke up at 6:03…
Oh no!!
Yay for lifting!
95-105-115-125-135-140-140-145-150-155#
Usually not a fan of weights at 6am but this was fun! And I’m all signed up for the next Bad Ass Class 🏋🏻🏋🏻🏋🏻
Movement Review
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
95-105-115-125-135-145-150-155-160-165f (failed on the last squat clean, caught it too forward, brain fart).
Score: 160
fun WOD
Movement Review
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
55-65-75-75-80-80-85-85-85-90#
Thanks Mario!
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
95-105-115-125-135-145-155-165-175-185(f)
Thanks Amanda!
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
65-70-75-85-90-95-95-95-85-85#
Tried to keep full grip for wrist on FS all the way through, couldn’t at 90 & 95#, so went back down to 85# for last two sets.
Thanks Kevin!
WUx2 + Crossover Symmetry
Movement Review
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
75-85-95-105-115-135-145-150-155-160 (back felt awesome today)
Score: 160
Thanks Mario!
WUx2
Movement Review
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
75-80-85-90-95-100-105-110-115-120 (lifts felt great today, I could have gone a lil bit heavier)
Score: 120
Great class Mario!!
Well that was fun!
135-140-145-150-155-160-165-175-185-200-215
Thanks for sticking around Jacques!
Movement Review
Every 3 minutes for 30 min:
– 1 Hang Power Clean
— 2 Front Squats
– 1 Hang Squat Clean
— 2 Front Squats
– 1 Squat Clean
105 – 125 – 135 – 145 – 155 – 165 – 170 – 175 – 180 – 185
Score: 185
Bottomed out on a couple cleans but managed to recover.
Thanks Coach Mario!
Movement Review
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
35-35-45-45-50-60-60-65-65-65
Score 65
Mob
WU x2
Group WU & Mob
WOD
*Every 3 mins for 30 mins
1 HPC
2 Fr SQ
1 H SQ C
2 Fr SQ
1 SQ C
45-55-60-65-65
70-75-80-85-85
wux2
group wu
WOD
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
95-115-135-140-145-150-155-160-165-175
Score 175
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
75-75-75-85-85-85-95-95-105-115#
mob wux1
WOD
every 3 min for 30 min
1 hang power clean
2 front squat
1 hang squat clean
2 front squat
1 squat clean
75-95-105-115-125-125
135-135-145-150
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
65-95-105-115-135-155-165(Fail)-165-135-135
Every 3 minutes for 30 min
1 Hang Power Clean
2 Front Squats
1 Hang Squat Clean
2 Front Squats
1 Squat Clean
65-85-85-85-90-90-95-95-100-100#
1 Hpc
2 front squats
1 hang squat clean
2 front squats
1 squat clean
Every three minutes
95-95-115-115-135-135-155-155-185(f)-170
Score 170