75 Wall Balls (6# @ 9’) -4.5ish min
60 Calorie Row -5ish min
45 DB Snatches (20#) -10, 20, 10, 5,
30 Jumping Pullups
17min:21
It felt like i did good on the pacing during but my time says those little breaks before and on the last 2 movements were longer than they felt. Light med ball but it did not touch the floor once, sets of 10, leaned against the wall for rests.
cashout working on handstands, stretching shoulders.
Melanie M
Today was a 2 workout day for me!
I made up a ruck wod for OG and decided to use #40..
10 step ups in between each set.
Bear crawl across the gym and back with 10 shoulder touches on the other side..
Farmer carry with #35 in each hand across and back ( probably should have gone the length) with 10 8-counts on the other side.
I did two sets..Then I did the 10am class
75 Wall Balls (12#@9′)
60 Calorie Row
45 DB Snatches (25#)
30 C2B Pullups
The wallballs we not my favorite part and became a mental game.. Thanks to Janelle for encouraging me!! I really liked the Snatches and was able to just keep going one at a time (maybe I could have gone heavier?)
I think my time was 16:30ish
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…
Open gym
Wu
Stretching
Back squat sets street between
Wu 95×10
115×10
135×10
155×5
175×5
195×5
205×5
10 lbs off pr
Quad smash
OHS – goal was 15 reps at bodyweight. Made it to 10 reps twice. Next time!!
Stayed after to try the workout.
Rx’d in 11:11
I quite enjoyed that one.
Thanks to those that stuck around to cheer for me.
Nice work Kevin! I am envious of your wallballs..
Haha that’s what she said!!
75 Wall Balls (6# @ 9’) -4.5ish min
60 Calorie Row -5ish min
45 DB Snatches (20#) -10, 20, 10, 5,
30 Jumping Pullups
17min:21
It felt like i did good on the pacing during but my time says those little breaks before and on the last 2 movements were longer than they felt. Light med ball but it did not touch the floor once, sets of 10, leaned against the wall for rests.
cashout working on handstands, stretching shoulders.
Today was a 2 workout day for me!
I made up a ruck wod for OG and decided to use #40..
10 step ups in between each set.
Bear crawl across the gym and back with 10 shoulder touches on the other side..
Farmer carry with #35 in each hand across and back ( probably should have gone the length) with 10 8-counts on the other side.
I did two sets..Then I did the 10am class
75 Wall Balls (12#@9′)
60 Calorie Row
45 DB Snatches (25#)
30 C2B Pullups
The wallballs we not my favorite part and became a mental game.. Thanks to Janelle for encouraging me!! I really liked the Snatches and was able to just keep going one at a time (maybe I could have gone heavier?)
I think my time was 16:30ish
MOB + WU + Group
WOD @ 12# WB, Jumping Pull Ups, 20# DB Snatch
Time – 14:36