Strength Days this week:
T – Back Squat
W – Deadlift
Th – Press
Back Squats x3
50-55-60-70-80+
42-30-18
Wall Balls (20/14# @ 10/9′)
Abmat Situps
Get those wall balls done in big chunks. Move steady through the situps. Goal should be under 10 minutes. Pick a weight you can move consistently.
Back Squats x3
50-55-60-70-80+
175-185-205-245-275(11 reps)
Wod RX
5:59
All unbroken. Wallballs felt great!
Back Squats x3
50-55-60-70-80+
185-205-225-265-300×8
42-30-18
Wall Balls (20/14# @ 10/9′)
Abmat Situps
Unbroken 6:50 Rx’d
#personnalwallballsvisctory
Thanks coach Shane, great job 6amers!
MOB + Group WU & MOB
Back Squats x3
50-55-60-70-80+
WU – 95#
120# – 135# – 155# – 175# – 195# x 15 reps
42-30-18
Wall Balls (20/14# @ 10/9′) – 14# – only broke up the 30 into 20+10
Abmat Situps – slow
TIME: 10:26
Back Squat x3
105 135 145 155 165×13
WOD @ 10#
6:13
Back Squats
165×3
185×3
200×3
235×3
270×12
WOD Rx’d and unbroken
5:28
Back Squats x3
50-55-60-70-80+
105-115-125-135-145# for 7 Reps
42-30-18
Wall Balls (8# @ 9′)
Abmat Sit-ups
8:55; broke first two sets in half, last set unbroken.
Definitely wasn’t feeling myself this morning, but am glad i got in!
Thanks for the class Kevin!
WUx1 + CS
Back Squats x3
50-55-60-70-80+
140-155-170-195-225 x 9
Wod as RX’d
7:39
Well done 6am peeps!
Thanks Shane!
Back Squats x3
50-55-60-70-80+
95-105-115-135-155#(x17)
42-30-18
Wall Balls (20/14# @ 10/9′) with 12# (set of 30 was broken in 2)
Abmat Situps
7:35
Back SQ x3
80#-95-105-115-125(amrap10)
WOD
42-30-18
WB
AB Mat SitUps
Time: 8.34
Back Squats X 3
215-235-255-295-340(13)
Wod with 16# wall ball – 9:59
mob wux1
back squat x 3
140-155-170-195
225×6
WOD
42-30-18
wall ball 14#
Abmat sit up
6:55
Back Squats x3
50-55-60-70-80+
85-105-115-125-135X8 failed rep 9 (squats felt a lot better this week!)
42-30-18
Wall Balls (20/14# @ 10/9′) 10#
Abmat Situps
9:24
Two sets for the first two then last round unbroken wallballs
wux1
group wu
Back Squats x3
50-55-60-70-80+ (based on 305# 1 rep max)
155-175-185-215-245×20
I need to try my 1 rep max again soon and go for 315-325
42-30-18
Wall Balls (16#)
Abmat Situps
9:04
situps slowed me down
Wu and mobility and crossover symmetry
Back Squats x 3
185/215/235/255/275/300 x 15 reps. Stopped there
Wod rx’d 7:51
Great class and great work everybody!
Back squats:
135-145-155-175-195 (5 reps)
WOD RX = 6:09
Broke the wall balls up in 36 and 6, 18 and 12, then straight.
All the sit-ups were fast and unbroken!
Back Squats x3
50-55-60-70-80+
135-145-155-175-195 (13 reps ) failure caused by pain in right shoulder dew to weight of bar, had a couple left in the tank decided to stop .
42-30-18
Wall Balls (14# @ 10′)
Abmat Situps
Mostly all unbroken , broke up cause of poor form over fatigue
Time:7:15
Thanks Shane
Back squats:
95-115-135-145-165 (7 reps)
WOD RX = 6:29
Unbroken 😉
Back squats:
95-115-135-145-155-165 (12 reps)
WOD #12 = 8:02
Broke the wall balls up in 3 sets, 2 sets, 3rd unbroken
Abmat sit-ups smooth and unbroken
Thanks Blake!
Back squats x 3:
85-105-115-125-135 (PR and managed 11 reps, failed on 12th)
42-30-18
Wall balls (used the 6# and tried for unbroken)
Ab mat sit ups
Time: 9:08
Thanks Shane!
Thanks for letting me join the 6pm clad, Kevin, Shane and CFM community! It was great to see some familiar faces and meet some new ones!
WOD: 6:04RX
So happy you came to visit!
Was great to see you! Come visit again 🙂
Wod rxd: 11:01
Wall balls..
Back Squats x3
50-55-60-70-80+
65# – 70# – 80# – 90# – 105# (x7 – stopped there because it just didn’t feel great)
42-30-18
Wall Balls (6# @ 9′)
Abmat Situps (21 – 15 – 9 knee raises)
Time: 8:35
As part of my Precision Nutrition homework, I am doing daily mind-body scans. Here is last night’s homework:
What did you notice during your mind-body scan today — before, during, and after exercise?
Before: everything hurts! How am I going to Squat today?
During: holy, this warm up is tough. Ooh, less reps, thanks Shane. I love mid-wod assessment /scaling.
Wow, these squats feel heavy, but better than I thought they would.
Omg, I hate wall balls. Am I going low enough? Almost done!
After: Phew, that was tough. Yay, 21 wall balls in a row! I think that’s a PR! Legs are jelly now.
This is awesome Stacey!