WOD (Orange)
Ring Support + Turn Out
5 sets of 10-30 Sec
Completed 5 sets completing 10 secs or more.
40 Hollow Rocks
Thanks Kevin!!
Rémi F.
OHS x5
15 min to build
Worked on technique mostly… squat needs work
Muscle-ups
5 reps no weight
5 reps no weight
3 reps 20#
3 reps 25#
3 reps 30#
50 Hollow Rocks
John Gunn
1 mile ruck pre-WOD
OHS x5
35 – 55 – 65 – 70 – 80
Ring Pushup Hold 30 sec
5 reps, slowly moving rings down
40 Bent hollow rocks
1 mile ruck post-WOD
Ang
OHS x5
45-50-55-60-65
Ring support gold
17-20-15-17-11
40 bent hollow rocks
Thanks Kevin
Kristen
OH Squats x5
35-45-55-60-65-70
Ring support Hold
30 sec – 20 sec – 8 sec – 17 sec – 15 sec (i think. might be off on some)
Kelly B
OHS x5
35-55-65-70-75#
Ring Dip Negatives
5 x 5
50 Hollow Rocks
Thanks Kevin
Kevin
OHS x5 (from floor)
95-115-135-155-185
Strict MUPs
1-2-3-3-3
50 Hollow Rocks
Enjoyed coaching today! Loved seeing the progress people are making. Can’t wait to see the results in the testing.
John Hunt
OHS x5
45-65-75-85-95
Ring Dips
5 sets of 5
Weighted Ring dips @ 20#
5 sets of 3 ( only completed 1 rep on the last set)
50 Hollow Rocks
Thanks Kevin,
Karen Cormier
OHSx5
45-55-65-75
Muscle Ups
Only managed to do one today, a few attempts, almost had them, very close. Haven’t done them since the pandemic started, so I’m out of practice. I was happy with the one!!
50 unbroken hollow rocks
David Wiens
Mobility and Warm-up
Strength
OHS x 5
15 mins to build
45# – 55# – 65#(3) – 65# – 75# (went too quickly after doing 55, so rested and got 65 & 75 for 5)
Was really excited to hit 75×5. The most I’ve done OHS was 80×3 at the Hopper, before that 65 was my max. Thanks Kevin for the points on form.
Ring Dips
5 sets of 5
Weighted Ring dips @ 20#
5 sets of 3 Only got in 3 sets of 3,2,2)
40 Hollow Rocks
Thanks Kevin!!
Catherine Wilson
Mobility & Warm Up
OH Squats x5
15,35,40,45,50
Appreciate the pointers on those Coach!
Pushup Ring Support + Turnout
20,20,
Then moved the rings a bit lower
15,15,15
30 Bent Hollow Rocks
Thanks Kevin for the pointers on how to stretch that muscle, (TFL) I have been doing it 🙂
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
Strength
OHS x 5
15 mins to build
35# – 45# – 55# – 65# – 75# – 80#
WOD (Orange)
Ring Support + Turn Out
5 sets of 10-30 Sec
Completed 5 sets completing 10 secs or more.
40 Hollow Rocks
Thanks Kevin!!
OHS x5
15 min to build
Worked on technique mostly… squat needs work
Muscle-ups
5 reps no weight
5 reps no weight
3 reps 20#
3 reps 25#
3 reps 30#
50 Hollow Rocks
1 mile ruck pre-WOD
OHS x5
35 – 55 – 65 – 70 – 80
Ring Pushup Hold 30 sec
5 reps, slowly moving rings down
40 Bent hollow rocks
1 mile ruck post-WOD
OHS x5
45-50-55-60-65
Ring support gold
17-20-15-17-11
40 bent hollow rocks
Thanks Kevin
OH Squats x5
35-45-55-60-65-70
Ring support Hold
30 sec – 20 sec – 8 sec – 17 sec – 15 sec (i think. might be off on some)
OHS x5
35-55-65-70-75#
Ring Dip Negatives
5 x 5
50 Hollow Rocks
Thanks Kevin
OHS x5 (from floor)
95-115-135-155-185
Strict MUPs
1-2-3-3-3
50 Hollow Rocks
Enjoyed coaching today! Loved seeing the progress people are making. Can’t wait to see the results in the testing.
OHS x5
45-65-75-85-95
Ring Dips
5 sets of 5
Weighted Ring dips @ 20#
5 sets of 3 ( only completed 1 rep on the last set)
50 Hollow Rocks
Thanks Kevin,
OHSx5
45-55-65-75
Muscle Ups
Only managed to do one today, a few attempts, almost had them, very close. Haven’t done them since the pandemic started, so I’m out of practice. I was happy with the one!!
50 unbroken hollow rocks
Mobility and Warm-up
Strength
OHS x 5
15 mins to build
45# – 55# – 65#(3) – 65# – 75# (went too quickly after doing 55, so rested and got 65 & 75 for 5)
Was really excited to hit 75×5. The most I’ve done OHS was 80×3 at the Hopper, before that 65 was my max. Thanks Kevin for the points on form.
Ring Dips
5 sets of 5
Weighted Ring dips @ 20#
5 sets of 3 Only got in 3 sets of 3,2,2)
40 Hollow Rocks
Thanks Kevin!!
Mobility & Warm Up
OH Squats x5
15,35,40,45,50
Appreciate the pointers on those Coach!
Pushup Ring Support + Turnout
20,20,
Then moved the rings a bit lower
15,15,15
30 Bent Hollow Rocks
Thanks Kevin for the pointers on how to stretch that muscle, (TFL) I have been doing it 🙂
OH Squats x5
15-25-30-35-40-45
Ring support Hold
15-20-20-25-30
40 hollow rocks
OHS x5 (from floor)
65-75-85-95-105-115
Ring Dips 5 sets of 5
Weighted Ring Dips
20#X4
50 Hollow Rocks
OH Squats x5
45-45-65-65#
Ring support Hold