Extra stuff…
EMOTM 10 mins – 7x air squats
EMOTM 10 mins – 3x deadlift 225#
EMOTM 10 mins – 4x pistols assisted (post), (2/leg)
EMOTM 10 mins – 4x weighted stepups 20″ 2×40# (2/leg)
Laura
Push/split jerk β heavy double (Thanks for the push Alaina)
55-65-75-85-95-105#-115(1)
May have been able to get the second rep at 115# but got scared and didn’t commit to it…
Weighted pull-up x 3
BW, BW, 8#(2)
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist (25#)
Thanks for class Mario! Sorry I forgot to sign up π
Hannah
Push/Split Jerk x2
60-70-85-95-105-110lb(x1)
1RM PR of 5lb
Pullup negatives
EMOTM for 8 mins
40s flutterkicks
40s russian twists @ 25lb
Gilles
mob wux1
group mob wu
push jerk
65×2 85×2 95×2 105×2
115×2 125×2
weighted pull up x 3
BW BW 8#
first time doing pull up in the last two year
EMOTM 8 min
odd 40s flutter kick
even 40s Russian twist
Shane Hayes
Row for team 1 with Alaina
Group mobility and Wu
Push jerk
Worked @ 135# shoulder wasn’t feeling it!
Weighted Pullups x 3
60/80/120/135 pr!
EMOM,
40 (2 count) flutter kicks each round
20 (2 count) Russian Twists each round
Fun class Mario!
Mario B
You had the #80 & #60 bell on, so that should be#140 right?
Shane H
80 40 I was going to use the 60 but decided to use the 45# plates
Francis Landry
group mob
Push/split jerk β heavy double
135-155-185-205-185
weighted pullups x 3
25-35-35-35
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist 25#
Blake
Split Jerks x 2 to 200#
Felt like I could have done more.
Weighted Situps x 3
30 – 40 – 50 – 60 (2l
EMOM for 8 min (alternating)
— 40sec Flutter Kicks (x4)
— 40sec Russian Twista @ 25# (x2)
Around 182 or so
Push/split jerk β heavy double
40-45-55-65-75-80-85-90
I was very excited to go this heavy!! Thanks to Tara for sharing the bar!
Thanks Kevin for the tips! I need to get my feet straight and land longer..
Finally managed to lock my arms and punch up under the bar and it felt good..
Weighted pull-up x3
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist
Loved this wod!
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…
Mobility and warm up
1,513 m row for team 5
Push Jerk (heavy double)
45, 55, 65, 75, 80 (PR)
Negative Pull-ups x3
4 sets
EMOM for 8 min.
Odd – Flutter Kicks
Even – Russian [email protected]#
5,512 m row for team 5 in OG
Push/split jerk β heavy double
95-115-135-155-165-175-185 X2
Thanks for Sharing the bar Mark!
strict pull-up x 3. 4 sets. (Had my built in weight on)
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist
Row 1221m MOB
Group WU MOB
Split Jerk – heavy double
WU – 95#,
135#, 155# x 3
Weighted pull-up x3
Did some Body Weight reps…got 3 sloppy ones a few times. Dame you Gravity!
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist – 25# feet down
Thanks for sharing the bar Mario…nice job on the heavy lifts.
Mobility
WU x 1
Group WU + Mobility
Push/split jerk β heavy double (Thanks for the push Heidi)
55-65-75-85-95-100-105#
Weighted pull-up x 3
BW, BW, 8#, 10#
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist (2 rounds with 24#, 2 rounds with 15# – back was sore)
OG: 6009m row for Team 2!
Push/split jerk β heavy double
135-155-185-195
Weighted pull-up x3
Did negative sets
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist
3207M Rowing for team 3 – Is any body else getting sore abs from hitting them with the row bar or is that just me? π
Thanks Mario!
Split Jerks x2
135-175-205-225
Weighted Pullups x3 (all overhand)
25-40-50-60
EMOM
201 reps
And 4000m for Team 3!
11083 meter row for team 1
Push Jerk x2
135-155-185-205(x1)-185(x1) … left shoulder acting up, not pushing it
Weighted Pullups x3
BW-20-25-30-35#
EMOTM 8 mins
odd- 40s flutterkicks
even- 40s russian twists 25#
Extra stuff…
EMOTM 10 mins – 7x air squats
EMOTM 10 mins – 3x deadlift 225#
EMOTM 10 mins – 4x pistols assisted (post), (2/leg)
EMOTM 10 mins – 4x weighted stepups 20″ 2×40# (2/leg)
Push/split jerk β heavy double (Thanks for the push Alaina)
55-65-75-85-95-105#-115(1)
May have been able to get the second rep at 115# but got scared and didn’t commit to it…
Weighted pull-up x 3
BW, BW, 8#(2)
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist (25#)
Thanks for class Mario! Sorry I forgot to sign up π
Push/Split Jerk x2
60-70-85-95-105-110lb(x1)
1RM PR of 5lb
Pullup negatives
EMOTM for 8 mins
40s flutterkicks
40s russian twists @ 25lb
mob wux1
group mob wu
push jerk
65×2 85×2 95×2 105×2
115×2 125×2
weighted pull up x 3
BW BW 8#
first time doing pull up in the last two year
EMOTM 8 min
odd 40s flutter kick
even 40s Russian twist
Row for team 1 with Alaina
Group mobility and Wu
Push jerk
Worked @ 135# shoulder wasn’t feeling it!
Weighted Pullups x 3
60/80/120/135 pr!
EMOM,
40 (2 count) flutter kicks each round
20 (2 count) Russian Twists each round
Fun class Mario!
You had the #80 & #60 bell on, so that should be#140 right?
80 40 I was going to use the 60 but decided to use the 45# plates
group mob
Push/split jerk β heavy double
135-155-185-205-185
weighted pullups x 3
25-35-35-35
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist 25#
Split Jerks x 2 to 200#
Felt like I could have done more.
Weighted Situps x 3
30 – 40 – 50 – 60 (2l
EMOM for 8 min (alternating)
— 40sec Flutter Kicks (x4)
— 40sec Russian Twista @ 25# (x2)
Around 182 or so
Mobility and warm up
Push Jerk (heavy double)
55, 75, 95, 105, 105
Negative Pull-ups x3
4 sets
EMOM for 8 min.
Odd β Flutter Kicks
Even β Russian [email protected]#
Push/split jerk – heavy double
45# – 55# – 65# – 70# – 75#
Weighted pull-up x3
Did 4 sets of negatives
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist @ 10#
Total: 190
Push jerk β heavy double (I usually opt for split jerk so I decided to practice push jerks today instead)
35-45-55-60#
Weighted pull-up x3
Did ring row negatives which were kinda sucky. Need to work a little harder on these
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist – 15#
Push/split jerk β heavy double
40-45-55-65-75-80-85-90
I was very excited to go this heavy!! Thanks to Tara for sharing the bar!
Thanks Kevin for the tips! I need to get my feet straight and land longer..
Finally managed to lock my arms and punch up under the bar and it felt good..
Weighted pull-up x3
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist
Loved this wod!
Forgot the pull up part.. I did negatives.. βΊοΈ
Push/split jerk β heavy double
75#
Weighted pull-up x3
BW-BW-BW-20#-20#
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist
WUx1
Row 1014 m
Push/split jerk β heavy double
95-105-115-115-120-125
Weighted pull-up x3
Did Ring Rows with weigthed vest 20# and 40#
EMOM for 8 min (alternating)
40sec flutter kick
40sec Russian twist