Mob. and WUx1 plus 34 birthday burpees Happy Birthday Maria!
Group WU
Strength: Floor Press x7 (35, 55, 60, 65, 70, 75)
WOD:
5 rounds
12 pistols with bench
8 shoulder touching pushups
8 pullups green plus 8 paralette dips
9:15
800m run with Kelly and Jackie Great class everyone! Thanks Mario 🙂
Mario
Mob + WUx1
Floor Press 7RM
135 – 145 – 155 – 165 – 175 – 185 (PR for reps, was previous 5RM)
WOD w/ Jump Bar MU (fingers 10″ above bar)
= 8:54
Cashout: 34 bday burpees
Lone wolf in the 7am class… Good job me!! Happy bday Maria!!
Group animal WU
Floor press – 7RM scaled to one arm
15-20-25×5.
WOD
5 rounds
12 Pistols (small box + 45#)
8 Clapping Pushups (scaled to 1 arm floor press)
4 Bar Muscle-ups (scaled to 8 1 arm strict press + 8 1 arm ring rows)
Time: 8 minutes
*12 min cap
My left arm is usually my weakest, by a lot so these one arms movements felt funny. Good practice 🙂
Great 8:30 class today. Lots of laughs and dancing
WOD: 5 rounds, 12 min cap
12 pistols (with black box)
8 clapping pushups (shoulder touches, from knees)
4 bar muscle-ups (jumping muscle-ups from 22.5″ to 7′ bar)
Time: 8:04
Thanks Steph! Glad I went with the jumping muscle-ups, thanks for the lesson!
Happy with everything, especially going down a plate for my pistols. Happiest, I think, that I put my ego to the side and ring row’d this WOD (not due to injury, just want to move toward a strict pullup.) They may not be as “cool” as pullups, but man do they ever burn!
5 rds:
– 12 pistols (with band on a pull up bar held overhead… I didn’t like this option, box next time)
– 8 alternating shoulder touch push ups
– 8 pull ups
– 8 dips (blue band)
mob wux1
34 B burpees Maria
group wu
floor press
7 RM
95X7 115X7 125X7 125X7
WOD 5 round
12 pistol (on a box)
8 clapping push up( alt shoulder touch)
4 bar muscle up (8 ring row 8 dip)
time 8:36
run 400 m
Josh
Floor Press x 7
95-115-135-155-175
Wod—pistols from box top, Jumping MU’s
10:45
WOD:
12 pistols (18 inch box – need to go lower next time)
8 clapping Pups
4 Bar Muscle up (jumping from 18 inch box) – work on form next time
Time = I think was 9:40
Great WOD! Tried tried the clapping Pups for the first time and then Steph pushed me to try the jumping muscle-ups for the first time too. Need to work on these.
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…
Forgot i was registered… Will be a little late!
Mobility
WU x 1 + 34 birthday Burpees
Group WU
Strength: Floor Press 7 RM
55-70-85-95-100
WOD:
5 rounds
12 pistols (12″ box + 45# plate (last round +10# extra))
8 clapping push-ups (alt. shoulder touch, rds 2-5 on knees)
4 bar muscle ups (8 pull-ups green + purple, 8 dips)
9:43
Fun class, thanks Mario!
#100 WOW! Great job Melissa 🙂
Nice floor press! Fast on the WOD too!
So strong with that press!
100# !!!! wow!! Good job
Wow! So strong!
Mob. and WUx1 plus 34 birthday burpees Happy Birthday Maria!
Group WU
Strength: Floor Press x7 (35, 55, 60, 65, 70, 75)
WOD:
5 rounds
12 pistols with bench
8 shoulder touching pushups
8 pullups green plus 8 paralette dips
9:15
800m run with Kelly and Jackie Great class everyone! Thanks Mario 🙂
Mob + WUx1
Floor Press 7RM
135 – 145 – 155 – 165 – 175 – 185 (PR for reps, was previous 5RM)
WOD w/ Jump Bar MU (fingers 10″ above bar)
= 8:54
Cashout: 34 bday burpees
Lone wolf in the 7am class… Good job me!! Happy bday Maria!!
… actually 185 was my previous 3RM. Nice!
Mobility
WU x 1
Thanks for the burpees and the hugs! 🙂 Love our gym.
Group WU
Strength: Floor Press 7 RM Fun partnering up with you Natacha!
65-75-85-95-100x 4
WOD:
5 rounds
12 pistols
8 clapping push-ups
4 bar muscle ups (8 pull-ups + 8 dips w/purple band)
time = 9:55
Fun class Mario!
I owe you some burpees… Next class!
Happy b-day!!
Happy birthday Maria!
Happy Birthday Maria!
Happy Birthday Maria!! Hope you had a great day 🙂
Fun warmup!
Floor presses 7 rm
65-70-75-85-90-95
Thanks for sharing your bar Maria!
Wod scaled with
Alt shoulders rounds 3-5
Pull ups (kipping) and dips (red band rounds 1-2… Added small purple band rounds 3-5)
11:17
Fun class Mario!
You worked hard on this WOD Natacha. Great job!
Mobility
WU x 1
34 Birthday Burpees – Happy Birthday Maria!
Group WU
Strength: Floor Press 7 RM
55-65-70-75-80 (6)
WOD: 5 rounds
12 Pistols (small box + 45# weight)
8 Clapping Pushups (alternating shoulder touch)
4 Bar Muscle-ups (8 pullups + 8 paralette dips)
Time: 8:21
800m run with Alaina and Jackie.
Great job everyone and thanks Mario!
Group animal WU
Floor press – 7RM scaled to one arm
15-20-25×5.
WOD
5 rounds
12 Pistols (small box + 45#)
8 Clapping Pushups (scaled to 1 arm floor press)
4 Bar Muscle-ups (scaled to 8 1 arm strict press + 8 1 arm ring rows)
Time: 8 minutes
*12 min cap
My left arm is usually my weakest, by a lot so these one arms movements felt funny. Good practice 🙂
Great 8:30 class today. Lots of laughs and dancing
Group animal warm-up.
Then I got to work on ALL my goats. Funny.
Floor Press x7
65-95-115-135
5 rounds
12 Pistols
8 Alternating shoulder touch pushups
4 Jumping BMU (7’2″ bar)
12:13
Heavy Kevin didn’t like this wod.
I was impressed with your dance breaks between MU’s! And the determination to get them all locked out
WUx2
Group animal warm-up.
Floor Press x7
95-115-135-145-150×6.5. Was almost there
5 rounds as Rx’d
12 Pistols
8 Clapping Pushups
4 Bar Muscle-ups
Time–> 9:27 (Is that what is on the board?, Just wrote down the time I saw at the top of my last BMU)
Great work 12:00PM folks!
Yes your right on your time! Great Job!
Nice work as Rx!
Floor Press 7RM
55-65-75-80-85-90#
WOD: 5 rounds, 12 min cap
12 pistols (with black box)
8 clapping pushups (shoulder touches, from knees)
4 bar muscle-ups (jumping muscle-ups from 22.5″ to 7′ bar)
Time: 8:04
Thanks Steph! Glad I went with the jumping muscle-ups, thanks for the lesson!
Happy you stuck to jumping MU’s! Great Job on the WOD!!
LOVED the animal warm-up…still working on a proper bear crawl. 🙂
Floor press – 7RM
40-55-65-70
5 rounds
12 Pistols 12″ box + 25# plate
8 Alternate Touch Pushups
8 ring rows + 8 Paralette dips
Time: 10:28
Happy with everything, especially going down a plate for my pistols. Happiest, I think, that I put my ego to the side and ring row’d this WOD (not due to injury, just want to move toward a strict pullup.) They may not be as “cool” as pullups, but man do they ever burn!
Nice! Pistols are not easy!
– Mob
– WUx2
– 27 bday burpees
– Animal warmup thing
Floor press x7
65-95-115-135
5 rds:
– 12 pistols (with band on a pull up bar held overhead… I didn’t like this option, box next time)
– 8 alternating shoulder touch push ups
– 8 pull ups
– 8 dips (blue band)
I had 6 dips left at the time cap, arggggg!
So close to the end! You will get it next time for sure!
Mob/WU x1
Group WU + 27 bday burpees
Floor press 7Rm
55/60/65/70/75
Wod: 5 rounds 12 min cap
12 pistol(box)
8 alt shoulder touch pushups
8 pull up(green/red) + 8 paralette dips
Time: 8.13
WU × 1
34 Birthday burpees for Maria. Hope your day was excellent!
Animal warmup
Strength: floor press × 7
40, 45, 50, 55, 60…out of time for attempt @ 65
WOD
5R
12 pistols – box target
8 pushups with a shoulder touch – alternating shoulders
8 pullups – green and pink bands
8 paralette dips
10:23
Cashout: shoulder stretch on the wall
800m run with Alaina and Kelly. Thanks ladies!
Whew! My shoulders need a break!
mob wux1
34 B burpees Maria
group wu
floor press
7 RM
95X7 115X7 125X7 125X7
WOD 5 round
12 pistol (on a box)
8 clapping push up( alt shoulder touch)
4 bar muscle up (8 ring row 8 dip)
time 8:36
run 400 m
Floor Press x 7
95-115-135-155-175
Wod—pistols from box top, Jumping MU’s
10:45
Mobility
WU x 1 + 34 birthday Burpees
Group WU
Strength: Floor Press 7 RM
55-65-75-80# (PR)
WOD:
5 rounds
12 pistols (bench)
8 clapping push-ups (scaled to regular, rds 4-5 on knees)
4 bar muscle ups (8 pull-ups black + 8 paralette dips)
9:50
WU x 2
Floor Press 7x
95-115-125-135
WOD:5 rounds
12 Pistols
8 Clapping Pushups
4 Bar Muscle-ups (jumping)
Time: 8:34
Mobility
WUx1
Floor Press 7RM
35-55-60-65-70
WOD: 5 Rounds
-12 Pistols
-8 Clapping Pushups
-4 Bar Muscle-ups (Red Band)
Time: 9:24
Loved this WOD!! Thanks Chantal!
Mob + Wup x 2
Group Wup = Animals = super fun
Strength – Floor Press – 7 rep max
45 (bar only), 50, 55, 60, 65, 70
WOD:
12 pistols (18 inch box – need to go lower next time)
8 clapping Pups
4 Bar Muscle up (jumping from 18 inch box) – work on form next time
Time = I think was 9:40
Great WOD! Tried tried the clapping Pups for the first time and then Steph pushed me to try the jumping muscle-ups for the first time too. Need to work on these.
Great race Steph 🙂
Great class Chantal! 🙂
Mobility
WU x 1 + 34 birthday Burpees
Group WU
Strength: Floor Press 7 RM
252-35-45-55-65
WOD:
5 rounds
12 pistols (bench +10# plate)
8 clapping push-ups (knees)
4 bar muscle ups (8 pull-ups green + blue band & 8 ring dips blue band)
Time = 8:34
cash out – 400m run