Skill – Muscle-up practice
OR
Thrusters 5×5 @75%
AMRAP in 15 min
2 Muscle-ups
4 Front Squats (155/105#/65%)
8 Burpees on 2 plates (45#)
This is an old Sectionals WOD before the Open was created. Also, it was the first time we saw Camille compete. AND a Master’s competitor from Fredericton beat her! It took place in the gy at UNB and we broke the floor from dropping the weights. Oh, good times.
Cool story! I’m looking forward to this one. Great pic Larry!
Great memories! Actually this WOD was a terrible one for me. 105lbs front squat was too heavy for me back than. Kevin, do you have the video that Dave made from that event?
https://vimeo.com/10459975
<3 got a bit teary eyed. Great weekend. We are all so much stronger now…and can lift much prettier.
That was a great weekend!
Awesome!
Love seeing this and how far you guys have come!
MOB X 1
RDL + squatting muscle snatch + OHS X8
Split Jerk BTN @ 155 3r5s
Push Press @ 140 5r4s
Jerk Dip Squat @185 5r3s
Open gym: Annie in reverse (Einna) maybe? 😀 as a race against Krystal
10-20-30-40-50
situps
DU’s
Rx’d in 8:52
I did traditional Annie in Belize last year in 9:15 I thought doing it in reverse would have been harder and it kinda felt like it was, but then again it wasn’t 40 degrees when I did it this time :D.
Thanks Patrickclus!
Nice work Cam
that’s mighty fast Annie time!
Open gym
Cleans
85 x3 105 x3 115 x2 125 x2 135 x2 145 x1 155 x1 160F (got under but caught low)
Today’s WOD Rx
7 + 1 Muscle up
Fun! Great memories watching Sectionals back in the day 🙂
Nice work Jo, your cleans looked awesome! Nice job on the Wod too!!!
145 goes up so fast!! Nice work!
Open gym
Wu and mobility
Benchmarks for nutrition challenge.
Front squat, got 285 x 5 which was a pr!!
Wod: Amrap in 7 minutes
5 burpees
10 pp @ 65#
15 kbs @ 53#
Got 5 rounds and 10 pp. not a pr 9 reps less.
10 am class
Group mobility
Practice thrusters, repetitive was hurting shoulder so quit those.
Wod : Amrap in 15 min
2 mu’s ( did 6 strict Pullups and 6 Pushups)
4 front squats @155
8 burpees to 2 plates
8 rounds and 2 burpees
Great class Patrick and great work everybody!
Open Gym
OHS x 3
75-85-95-105-115 (10# PR! My goal of a bodyweight OHS is oh so close!)
Practiced muscle ups
Got 1 rep that counted, need to get proficient with the kip.
WOD 15 amrap
6 pullups + 6 dips
4 Frontsquats @ 105#
8 burpees with 2x 45# plates
7 rounds + 1 dip
Fun morning!
Nice job Maria, those mu’s are coming along. Practice, practice!!
Thanks Shane! I lack coordination 🙁 but I’ll keep practicing!
Rx next time!
Mob, WU (12 reps)
Group mob
Thrusters – 5×5 @ 80#
WOD: amrap 15 min
6 ring rows + 6 p dips
4 front squats @ 95#
8 burpee on 2 plates
Total: 6 rounds + 2 burpees
Great work John!
Not only did we grunt in harmony, we got the same score!
Grunt In Harmony is my new metal band.
Good job John!!!
Open Gym
Practiced double unders (best it has felt yet. Thanks Patrick and Heather for the tips)
Practiced handstand negatives
Group mobility
Muscle up practice – (it was actually dips on a box but muscle up practice sounds cooler)
WOD: AMRAP 15 min
6 ring rows + 6 paralette dips
4 front squats @ 135#
8 burpee on 2 45# plates
Total: 6 rounds + 6 paralettes
Thanks for coaching, Patrick.
Great work Kevin, nice job on the muscle up progression!!
Ring dips are getting more stable. Progress!!
Thrusters 5×5 @75% = 75#
these felt pretty good today.
Also tried a couple pull ups on the rings..MU’s are a long way out but still fun to be getting further on the progressions.
WOD: AMRAP in 15 min
2 Muscle-ups – 6 pull ups + 6 dips @ 2 of my feet in front
4 Front Squats @ 95#
8 Burpees on 2 plates (45#)
6 + 5 pull ups
Fun wod! Front squats felt great, I think I could have done 105# so will do that next time. Did the first 6 pull ups unbroken so that’s a new pull up pr haha then broke them in to 3’s for the most part. Can’t wait to get more consistent with them, it’ll go a long way in a wod like this.
Thanks Patrick!
Nice work Cara, Pullups looked great and you needed more weight on those squats!! Way too easy…
Amazing progress on your pullups
Mob+ WU x 1 (12 reps)
Group MOB
Thrusters – 5×5 @ 55#
WOD: AMRAP 15 min
6 ring rows + 6 paralette dips
4 front squats @ 45#
8 burpee on 2 plates
Total: 5 rounds + 1 burpee
Thanks Kevin for the suggestion to move up closer to plate, saved me a step each time!
Thanks Patrick! Fun WOD.
Great work!
Don’t normally work out on Sunday’s, but couldn’t pass this one up.
Thrusters x5
95-135-145-145-145 (shoulder still a little wonky)
WOD Rx’d
10+1MU
Paced each round to 1:30. Could have pushed a little more in the first few rounds (had 45+ sec for rest). Happy with the score!
Then stayed to play with the Kids Class! Man those kids are fun!!
That last game you played with the kids looked so FUN!!
Nice job coach! Solid work and impressive pacing!!
The kids were alot of fun to work with!!
Mobility + WU + group mobility
Thrusters x5
55-75(x5)
WOD: AMRAP 15 min
6 ring rows + 6 parallettes
4 front squats @ 105#
8 burpees to plate (2x 45# plate)
7 rounds + 6 parallettes
I really enjoyed this one! 🙂
Great work Melanie!
Great score!!!
Nice video!
Anybody else crippled by Friday’s grasshoppers?!!
I’m feeling them pretty bad!And I only did 200!? I can’t imagine..
Yes, and then I did the Saturday WOD. My legs don’t like me much today!
muscle up practice ….practiced ring dips
thrusters 5 x 5x 20#
WOD AMRAP in 15 mins
2 muscle ups ….or 6 pullups + 6 parallettes i did 6+6
4 front squats 25#
8 burpees jump on 2 plates …i used 1
4 rounds +6 pull ups
Awesome!! Nice form on the front squats!
Thrusters x5
Math was not with me today, did 2 sets @ 65, thinking I had 75 on the bar. Then realise my thruster would be way more than that (based on my push press), so did 3 sets at 95 🙂
Wod: amrap 15
2 MU (6 ring rows + 6 dips)
4 front squats (105#)
8 burpee jump on 2 45# plates
6 rounds + 2 burpees. Weoooh! Was a good one 🙂
good job Chantal!
Thank you for helping me with plates for burpees, sometimes I get lost 🙂