Jan.19 – ROWING CLINIC (only 4 spots left)
Shoulder Press
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
28-21-14-7 reps
Alternating DB snatch (50/35#)
Stationary DB Overhead Lunges (switch hands as needed)
*after each round must complete a 2x5m Bear Crawl
Shoulder Press
85×5-95×5-110×3-115×3-125×3
WOD @#35
Time = 8:31
WU + Mob x 1 + 1 min bike
Group WU + Mob
Press
35(5), 42(5), 45(3), 50(3), 55(3)
WOD @ 20#
10:05
Thanks Ingrid!
Shoulder Press
60 & 70% x 5 (40 & 45#)
80 & 85% x 3 (50 & 55#)
90% x AMRAP (60# x 3)
WOD with 15# DB (Try 20# next time)
9:37
Thanks for the DB Snatch tip Ingrid! Made a big difference.
Shoulder Press
60 & 70% x 5
80 & 85% x 3.
90% x AMRAP.
Failed at 2.5 reps on the 85% (70#). Redid it for the next set of 90% and got 4 reps in
28-21-14-7 reps
Alternating DB snatch (50/35#)
Stationary DB Overhead Lunges (switch hands as needed)
*after each round must complete a 2x5m Bear Crawl
This wasn’t as bad as I thought it would be. First time doing overhead lunges so wasn’t sure what weight to use or what to expect. Took it at a steady pace. Used 30#
Time 9:39
Shoulder Press
80(5) – 90(5) – 105(3) – 110(3) – 115(4)
WOD w/ 40#
11:48
I’ve got this neck sprain which made the workout uncomfortable and slower.
Next time I’ll be quicker.
Shoulder Press
60 & 70% x 5. 50# 60#
80 & 85% x 3. 65# 70#
90% x AMRAP. 75# x2
28-21-14-7 reps. Modified to 18-15-12-9 reps
Alternating DB snatch (15#)
Stationary DB Overhead Lunges (switch hands as needed)
*after each round must complete a 2x5m Bear Crawl
Did a walk instead of bear crawl and did the oh lunges till mid way through the round of 12 then just did body weight lunges.
Shoulder Press
60 & 70% x 5
80 & 85% x 3
90% x AMRAP – 140# X 4
28-21-14-7 reps
Alternating DB snatch – 40#
Stationary DB Overhead Lunges (switch hands as needed) – #25 to save back
*after each round must complete a 2x5m Bear Crawl
TIME: 12:29
Really nice form on the OH lunges Mark.
Shoulder Press
60 & 70% x 5 (50/55)
80 & 85% x 3 (60/65)
90% x AMRAP (70#X3)
28-21-14-7 reps
Alternating DB snatch 28#
Stationary DB Overhead Lunges (switch hands as needed)
*after each round must complete a 2x5m Bear Crawl
13:12
Rough going, but glad I used 25#. Plantar fasciitis seems to be acting up this week, slowed me down a little.
Shoulder Press
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
50-60-65-70-75(3reps)#
28-21-14-7 reps
Alternating DB snatch (@20#)
Stationary DB Overhead Lunges (switch hands as needed)
*after each round must complete a 2x5m Bear Crawl
Time: 9:36
Go heavier next time if back feels good.
Thanks Ingrid!
Shoulder Press – 140#1RM
60-70-80-85-90%
85-100-115-120-125 (x5)
28-21-14-7 reps
Alternating DB snatch (50/35#)
Stationary DB Overhead Lunges (switch hands as needed)
*after each round must complete a 2x5m Bear Crawl
Used: 45#
Time: 9:47
Next time go Rx. Cardio governed this one.
WOD with 30#.. 12:27
My lungs….
Shoulder Press – based on 110#
60 & 70% x 5 – 65#, 75#
80 & 85% x 3 – 90#, 95#
90% x AMRAP – 100# x 7
28-21-14-7 reps
Alternating DB snatch (50/35#) – used 40#
Stationary DB Overhead Lunges (switch hands as needed)
*after each round must complete a 2x5m Bear Crawl
Time: 9:03
Shoulder press
45 x5
50 x5
55 x3
60 x3
65 x(3)
For Time:
28-21-14-7
Alt DB snatches (20/15#)
DB OH Lunges
*after each rd 2x5m bear crawl
Time: 10.56
Shoulder Press
60-70-80-85-90%
105-125-145-155-165 (x3)
28-21-14-7 reps
Alternating DB snatch (50#)
Stationary DB Overhead Lunges (switch hands as needed)
*after each round must complete a 2x5m Bear Crawl
Time: 8:48 Rx
Wod- 9:11 Rx
Shoulder Press
60 & 70% x 5
80 & 85% x 3
90% at 115# for 4 reps. Stick with 125 1RM
28-21-14-7 reps
Alternating DB snatch (50/35#) Used 40#
Stationary DB Overhead Lunges (switch hands as needed) Used 25#
*after each round must complete a 2x5m Bear Crawl
9:06
Next time use 45# for snatch and 30# for overhead
shoulder press
70×5 80×5 90×3 95×3 105×4
for time
28-21-14-7
alt DB snatch 30#
DB overhead lunge
2×5 m bear crawl
9:13
Shoulder Press
95×5-110×5-125×3-130×3-140×1
WOD @#40
Time = 10:56
Shoulder press up to 75# x 3
28-21-14-7 reps
Alternating DB snatch (30#)
Stationary DB Overhead Lunges (switch hands as needed) (30#)
*after each round must complete a 2x5m Bear Crawl
11:42
Thanks Remi for joining me in open gym
shoulder press
60*5 70×5 80*585×390*4
for time
28-21-14-7
alt DB snatch 35#
DB overhead lunge
2×5 m bear crawl
9:33
Thanks Kevin
Shoulder Press
40# & 50# x 5
55# & 60# x 3
63# x 6
28-21-14-7 reps
Alternating DB snatch (20#)
Stationary DB Overhead Lunges (switch hands as needed)
*after each round must complete a 2x5m Bear Crawl
Time: 11:01
Shoulder Presses (Based on 80#)
60% @ 50# x 5
70% @ 55 x 5
80% @ 60# x 3
85% @ 70 x 3
90% @ 75 x 1…….umm….maybe my max isn’t really 80# 🙁
28-21-14-7 reps
Alternating DB snatch (25#)
Stationary DB Overhead Lunges (switch hands as needed) (25#)
2x5m Bear Crawl after each round
Time: 9:44
Next time use 35#
Shoulder Presses (Based on 80#)
60% @ 100# x 5
70% @ 115# x 5
80% @ 130# x 3
85% @ 140# x 3
90% @ 150# x 3 or 4, can’t remember if it was 3 or 4 reps
28-21-14-7 reps
Alternating DB snatch (30#)
Stationary DB Overhead Lunges (switch hands as needed) (30#)
2x5m Bear Crawl after each round
Time: 13:19
Shoulder Press
55/65/75/80/ 4 @ 81
28 – 21 – 14 – 7
DB snatch (35#)
Single leg KB deadlift (35#)
8:54
Open Gym
Weighted pull up 10# X 5; 12.5# x 3/2; 12.5# x 3/2; 12.5# x 3/2; 15# x 3/1/1
Bent over barbell row x 5 (85/85/90/95/95)
Rings rows – 2 sets til failure – 15/16
3 rounds
D-ball carry around rig (100#)
25 KB russian twists (25#)
Shoulder Press
60 & 70% x 5
80 & 85% x 3
90% x AMRAP
50 – 60 – 70 – 75 – 80 x3
Need to work on keeping core engaged and rib cage down..
28-21-14-7 reps
Alternating DB snatch (25#)
Stationary DB Overhead Lunges (switch hands as needed)
*after each round must complete a 2x5m Bear Crawl
I did muscle snatches mixed with regular snatches.. I did most of the lunges with the weight I my right arm (a work in progress) The bear crawls were the best lol
11:21
Open Gym
2×5 negative Pullups
6×5 rows with bar on rig
Bent Over Rows 5×5
85 – 85 – 90 – 95 – 95
Ring Rows to failure
13 – 12
3 rounds
100# D-Ball around rig
20 Russian Twist 25# Kb
Strict pull up 5 x 5 (somewhat broken up)
Bent over barbell row x 5 (85/85/90/95/95#)
Rings rows – 2 sets until failure – 14/13
3 rounds
D-ball carry around rig (100#)
25 KB russian twists (25#)