GHD Situps 3×12
GHD Hip Ext. 3×12
(alternate both sets, no rest)
Double Unders = 82
OHS 3-3-3-3-3
135-155-165×2-165×2 (165# is my 5RM, couldnt keep it up there for 3 today)
WOD:
– AMRAP 2 mins – DUs
– Rest 1 min
– AMRAP 2 mins – DUs
Score = 145 + 114 = 259
Cashout: Row 500m = 1:44
Ryan F.
– Mob
– wu x1 8 reps
– 15 wall ball 20#
– 15 KBS 50# + 5 KBS 50# to practice some tips from coach Ron
– 2m DU (30)
1m rest
– 2m DU (25)
… So many no reps
500m row: 1:37.6 … Happy with this, might come into the lab to try a row a little less worn out 😛
Ryan F.
Oh, the overhead squats… 3x 65-75-80-85- got some tips on form and dropped weight to practice as things got wobbly at 85 -65-65
Sheldon
MOB, WU x 1, a little group mobility.
OHS Practice x 3
95, 115, 135, 155
Ran out of time so I did a 175 x 1 just for fun.
WOD
2 minute of Double Unders
Rest 1 min
2 minutes of Double Unders
Total = 237
Cashout 500M row for time. Took a good rest and then went for it. Came up short at 1:34.1 but, I discovered one of the mistakes. I had the speed setting at 5.5 and I need to move it to 6.5 or 7 if I am going to bust through the 1:30 mark.
Blake
Mob / WU x1 + KBS @ 50#
OHS x 3
95 – 115 – 135 – 155 (PR 10#)
WOD:
2 minute of Double Unders
Rest 1 min
2 minutes of Double Unders
Total = 74 + 52 = 126
Managed a couple strings of 15 but that was it. Still happy to be able to make a little progress in DU WODs now.
Cashout: Row 500m
Setting was on Avg Pace so I was around 1:44… probably about a 1:40 time.
Nice to get in on a Sunday workout for a change!
Amy Hayes
Mobility
WU
15 WB 10#
15 KBS 15#
OHS x3
30-32-35-37
WOD Total 57
500m row 2:11
Trent
Was in for the Lab
Worked on Snatch. Good form up to 135. Found some mobility issues with 145. I landed 150# in Dec so once I work on my mob issue I would like 150# to be a comfortable #.
Heather Colleen
Mob / WU x1 + 15 KBS 35#
OHS x 3
25-30-35-40-45 (almost at my PR)
WOD:
2 minute of Double Unders
Rest 1 min
2 minutes of Double Unders
Total = 47 + 76 = 123
Got a PR of 26 unbroken in the first round, then PR again with 30 unbroken in the second round.
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…
Please cancel my 10:00am class….can’t make it!
All taken care of
Mob + WUx1
GHD Situps 3×12
GHD Hip Ext. 3×12
(alternate both sets, no rest)
Double Unders = 82
OHS 3-3-3-3-3
135-155-165×2-165×2 (165# is my 5RM, couldnt keep it up there for 3 today)
WOD:
– AMRAP 2 mins – DUs
– Rest 1 min
– AMRAP 2 mins – DUs
Score = 145 + 114 = 259
Cashout: Row 500m = 1:44
– Mob
– wu x1 8 reps
– 15 wall ball 20#
– 15 KBS 50# + 5 KBS 50# to practice some tips from coach Ron
– 2m DU (30)
1m rest
– 2m DU (25)
… So many no reps
500m row: 1:37.6 … Happy with this, might come into the lab to try a row a little less worn out 😛
Oh, the overhead squats… 3x 65-75-80-85- got some tips on form and dropped weight to practice as things got wobbly at 85 -65-65
MOB, WU x 1, a little group mobility.
OHS Practice x 3
95, 115, 135, 155
Ran out of time so I did a 175 x 1 just for fun.
WOD
2 minute of Double Unders
Rest 1 min
2 minutes of Double Unders
Total = 237
Cashout 500M row for time. Took a good rest and then went for it. Came up short at 1:34.1 but, I discovered one of the mistakes. I had the speed setting at 5.5 and I need to move it to 6.5 or 7 if I am going to bust through the 1:30 mark.
Mob / WU x1 + KBS @ 50#
OHS x 3
95 – 115 – 135 – 155 (PR 10#)
WOD:
2 minute of Double Unders
Rest 1 min
2 minutes of Double Unders
Total = 74 + 52 = 126
Managed a couple strings of 15 but that was it. Still happy to be able to make a little progress in DU WODs now.
Cashout: Row 500m
Setting was on Avg Pace so I was around 1:44… probably about a 1:40 time.
Nice to get in on a Sunday workout for a change!
Mobility
WU
15 WB 10#
15 KBS 15#
OHS x3
30-32-35-37
WOD Total 57
500m row 2:11
Was in for the Lab
Worked on Snatch. Good form up to 135. Found some mobility issues with 145. I landed 150# in Dec so once I work on my mob issue I would like 150# to be a comfortable #.
Mob / WU x1 + 15 KBS 35#
OHS x 3
25-30-35-40-45 (almost at my PR)
WOD:
2 minute of Double Unders
Rest 1 min
2 minutes of Double Unders
Total = 47 + 76 = 123
Got a PR of 26 unbroken in the first round, then PR again with 30 unbroken in the second round.