We’ll be putting an order through for speed ropes. They are pretty sweet. I touched the handle and it gave me 206 double unders. So if you want all the double unders you can handle, put your name on the order form on the warm-up board. Will be ordering Thursday at 12pm.
Deadlifts
3 x 5 sets @ 70%
15-12-9-6-3 reps
Power Cleans (135/95#/60%)
Burpee Over Bar
Mobility
WU x 1
Row 100m (~20s rest between): 20.6 – 20.8 – 20.3 – 20.4 – 21.0
Double unders: 50 – 40 – 10
Group WU
Deadlift x 3
160-160-160-160-160
WOD: 15-12-9-6-3
– Power Clean @ 95#
– Burpee Over Bar
Time: 9:00
Shoulder Press x 5
45-65-75
Deadlift x 3 – 5 sets @ 105#
WOD: 15-12-9-6-3
– Power Clean @ 55#
– Burpee Over Bar
Time: 7:55
Everything felt so heavy today… even my warmup lol. Fun class though, nice work everyone!
Thanks Mario!
My favorite picture!!
Deadlift 5 sets @ 70%
3x 110#
Wod
15-12-9-6-3
Power cleans 65#
Burpees over bar
Time: 7:51
I agree with Laura! Everything was heavy today! Love this picture Tim! Glad you are doing the open!
Woah! Love the picture!!!!!! 🙂
Missed you for deadlift day…
Love this picture….. Looking good Mad Dog!!!
T2b practice. Getting the pull on the bar better
Deadlift X3. 5 sets @ 135#
WOD @ 65#
Time: 7:29
That’s was a sweaty WOD.
Tell you’re Mom THANKS for the snack! Those were great, may need recipe 🙂
Told Tim I liked his picture today. His reply was, I need to work on my lifting face. I think this face is just perfect
Totally is perfect. That’s why the picture is awesome. 🙂
Agreed! When the time comes I claim Tim for my anti-zombie team (there will be t-shirts :))
Mobility
WU x 2
Group WU
Deadlift x 3
140-140-140-140-140
WOD: 15-12-9-6-3
Power Clean @ 75#
Burpee Over Bar
Time: 9:39
MOB + Wu x2
Group Wu
Strength:
Deadlift x 3 @ 70%
5 sets at 100#
WOD: 15-12-9-6-3
Power Clean @ 55#
Burpee Over Bar
Time: 10:40
That was tough!
Thanks Mario!
Mobility then some extra mobility in place of Deadlifts. My back was feeling off and a little tight.
WOD as Rx : 10:47
Yup. Still don’t care for Burpees over bar.
Starts with “burpee” ends with “over-bar”… what could possibly go right??
Strength:
Deadlift x 3 kept it light
85# for all sets
WOD: 15-12-9-6-3
Power Clean @ 85#
Burpee Over Bar
Time: 6:11
I haven’t tested my clean 1RM in a long time. Rx would have been ok, next time. I believe I enjoy burpees over a bar more than regular burpees! Thanks Mario!
Maria=Cray cray
That’s the nicest thing I’ve heard all day! 🙂
Mobility
WU x 2
Group WU
Deadlift x 3
270-270-270-270-270
WOD: 15-12-9-6-3
– Power Clean @ 125#
– Burpee Over Bar
Time–>8:17
Great work 6am peeps!
This picture is pure awesome!
Deadlifts at 175#
WOD at 85#: 9:23
I regret not doing RX! Ah well, next time.
Mob
WU x2
Group mob
Deadlifts x3
5 sets x 160#
WOD: 13 min cap
15-12-9-6-3
Power clean (60#)
Burpee over bar
Time: 10.0
WU x 2
Group WU
Deadlift x 3 @ 295#
WOD Rx: 15-12-9-6-3
– Power Clean @ 135#
– Burpee Over Bar
Time: 10:27
cleans were very broken after 1st 15. Hopping over bar was painful, stupid sore knee!
– Mob
– WUx2
– Group mob
Deadlift x3
135×5-185×3-225x3x5
WOD
15-12-9-6-3 (15-12-9 in 2 sets, 6-3 in 1, felt this worked pretty well)
– Power clean @ 95#
– Burpee over bar
= 9:38
Every time I do more than 85# in a WOD it reminds me that 2-3 months in I was physically incapable of cleaning that amount of weight and makes me feel really good 🙂
I love this post 🙂
Your cleans looked easy! Great job on the wod!
Mob + WUx2
Group WU
Deadlift 5x3reps @305# (~70%)
WOD Rx = 7:03 (split cleans into sets of 5-6)
Volume – Wallballs
Every 30 secs / 10 mins – 6 reps
(120 reps/10 mins)
Cashout: 100 DUs for time = 1:53 …. ugh
Deadlifts x 3 (5 sets) @ 70% – 200#
Wod @ 85#
7:56
First day using the new theortical 1rm for DL and they felt really, really good, so the 1rm doesn’t seem so theoretical anymore. I’m pretty happy about that because I was a bit skeptical last week.
Also note for next time: do this one rx’d!
deadlift x3
5 sets @ 70%
125#
WOD
15-12-9-6-3
power clean (95) 60%….55#
burpee over bar
12:04
thanks everyone for the great encouragement !!!!
You did awesome Tina right to the end!!
mob wux1
group wu
deadlift x3
5 set
135×6 225×3 4 set
WOD
15-12-9-6-3
power clean (115#)
burpees over bar
time 9:05
mobility
wux1
group wu
strength – deadlift x3
5 set @ 85
WOD
15-12-9-6-3
power clean (35#)
burpees over bar
time 8:52
cash out – figure 4 stretch
1st oly class 🙂
power clean + front sqaut + push jerk x3
55-75-85-95#
(after 75# I left out the push jerk because of my shoulder)
hang high pull + hang snatch 1+1
2 x 70%, 3 x 75%
55-55#, 60-60-60#
pause back squats @ 70%
3 sec pause, 3×3 all @ 150# – thanks for sharing the bar Keith…and sorry for the mistake on your 2nd set haha
very fun first class, thanks Amanda!!
When I ask you tomorrow if you’ve called to find out about physio, what’s your answer going to be?
ps – welcome to OLY 🙂 I was happy I got to coach your first class!
Deadlifts x3 -5 sets @125#
WOD
15-12-9-6-3
Power clean @55#
Burpee over bar
Time: 8:41
Super fun!
After those miserable OHS yesterday, it was nice to do Deadlifts. They’re my favourite
Deadlifts x3 @ 190 (5 sets)
WOD @ 85# – 10:37 …kinda glad I didn’t go RX. Maybe next time 🙂
Loved watching you do those cleans! Strong!
Did in the Open gym next day.
15-12-9-6-3
P. Clean 135#
Burpee over Bar
5:53
Tried to pace at 3.3s/rep. Turned out to be 3.9. Hurt!