Great work to all those who took on this Hero WOD today. Fun class, Coach Ron 🙂
Natacha
1st Sunday class ever! Don’t know why I though Kevin would take it easier on us cause it was Sunday!!
Mob
Wu x 1
250 m row
Dead lifts 5 rm to 155#
(strenght training is tough when you don’t do it too often)
Wod rx’d: 12:17
Ascending scales are brutal!
Thanks for coaching Ron!
Lora
Wow Natacha. Great time! Well done 🙂
natacha
thanks Lora!
Nick Fowler
Mob
WUx1
250m row (almost forgot about this one)
Cleans
115 – 5
130 – 5
140 – 5
145 – 5
150 – 3
Felt a little weak…though I find that standard in the AM workouts
WoD:
Omar
10-20-30
Thrusters (95)
15-25-35
Bar Facing Burpees
Time: 13:20 Rx
Felt pretty good the first round, but as soon as those numbers started going up, the fatigue really set in. I remember thinking to myself after 15 burpees on the last set that I was almost there only to realize that I wasn’t even half way. Killer workout. Good job to everyone in the 11am.
jeff
mobility..
cleans x 3
95-115-135-155-175
omar RX
13:04
note to future self on this one.. go harder on the burpees, its a hero wod not an active rest day! 🙂
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…
Bar-facing burpees?
https://vimeo.com/34370207
Outch… Omar…
Mobility
WU x 1
250m row
Strength : Push Press
45-50-60-65-70
WOD “Omar”
10-20-30 Thrusters (50lbs)
15-25-35 Bar facing burpees
Time : 15:14
Thanks Ron for excellent coaching 🙂
Mobility
WU x1
250 m row
Strength :
Thrusters × 5
45-95-105-115-125
Wod : Omar
10-20-30
Thrusters @ 95#
15-25-35
Bar facing burpees
Time : 14.20
Fun class thanks Ron.
Mobility
WU x1
250m Row
Strength: OHS x5<–First time officially "in rotation" since injury
stick – stick+5# – black bar thing – 15# bar – 20#
Now…to build some strength back up!
WOD: Mini Omar
5-10-15 Thrusters #40
10-15-20 Burpees
Time: 9:09
I have a feeling that August is going to be a very humbling month.
@home 12pm
Mob + WUx2
Deadlift 5×5 @ 135#
WOD “Omar” , scaled @ 75# = 13:12
Scaled to ensure proper form i.e. not kill my back. Felt alright, but tiring by the end.
Also i totally ripped the crotch on my shorts on thrusters.
Mobility
400m Run
WU x 1
250 m row
800m Run
Strength : Extra mobility
Wod : Omar
10-20-30 (scaled 10 5-10-15)
Thrusters @ 95#
15-25-35 (scaled to 10-15-20)
Bar facing burpees
Time : 11.53
800m Run
Thanks for coaching, Ron.
Thrusters were scaled 5-10-15.
Mob
Wux1
250m row.
Strength- Thrusters
45,55,60,65
WOD
10-20-30 reps
Thrusters-45lbs
15-25-35 reps
Bar-facing Burpees
First 10 of the thrusters no problem… 20, broken up in sets of 10…. Last 30 forget it, broken into 5.
Taking a week off is great but your body really does forget. Pull ups, sit ups and push ups were a struggle.
Great class Ron!
That was a blazing fast time! 😛 Cant even see it in the comments.
Oh nuts…
Time: 15:07
WOD @ Home with Mario
Mobility
WU x2
Strength : OHS
35,40,45,50×5(PR) 55×4 (PR)
WOD : “Omar” @40#
10-20-30
Thrusters
15-25-35
Bar facing burpees
Time : 11:51
This is a change for change candidate, I’m sure I’ll have lots this month!
Mobility
WU x 1 + 250M Row
Strength: Dead lift
5 x 95-100-110-115-125
WOD: Omar
10-20-30
Thrusters 95/65 or 60% Push press (done at 60)
15-25-35
Bar facing burpees (almost ate S*#% on my last set by tripping on the bar)
Time: 14:50
WOD: [email protected] 65lbs
Time: 13:21
Detox WOD after coming back from vacation!
Mobility
WU x 1
Strength: Thruster practice
45(10)-65(5)-65(5)-85(5)
WOD “Omar” @ Rx
10-20-30
Thrusters @ 65#
15-25-35
Bar facing burpees
Time = 12:30
Ohhhhhh….I reeeeaaaaalllllly dislike ascending ladders….
Great work to all those who took on this Hero WOD today. Fun class, Coach Ron 🙂
1st Sunday class ever! Don’t know why I though Kevin would take it easier on us cause it was Sunday!!
Mob
Wu x 1
250 m row
Dead lifts 5 rm to 155#
(strenght training is tough when you don’t do it too often)
Wod rx’d: 12:17
Ascending scales are brutal!
Thanks for coaching Ron!
Wow Natacha. Great time! Well done 🙂
thanks Lora!
Mob
WUx1
250m row (almost forgot about this one)
Cleans
115 – 5
130 – 5
140 – 5
145 – 5
150 – 3
Felt a little weak…though I find that standard in the AM workouts
WoD:
Omar
10-20-30
Thrusters (95)
15-25-35
Bar Facing Burpees
Time: 13:20 Rx
Felt pretty good the first round, but as soon as those numbers started going up, the fatigue really set in. I remember thinking to myself after 15 burpees on the last set that I was almost there only to realize that I wasn’t even half way. Killer workout. Good job to everyone in the 11am.
mobility..
cleans x 3
95-115-135-155-175
omar RX
13:04
note to future self on this one.. go harder on the burpees, its a hero wod not an active rest day! 🙂