Wod 21-15-9 12min cap
Kbs 70#
Power cleans 135#
Time: 10:04rx
Thanks everyone for the push at the end. Good news is my lats have finally released and I was able to extend my arms overhead for the Kbs.
Lora
Nice work with the 70# KB! 🙂
Joanna
Had time for a quickie Wu & the WOD today…
21-15-9
KBS 35#
P. Clean 75#
6:16
Valerie Arseneau
Love how you say you are recovering and you still kick my ass and I am A1! lol
Good to see you Jo! Looking great!
Valerie Arseneau
Group mob
Group wu
Clean pulls 5×5
65-75-85-95-105
Wod 21-15-9 12min cap
Kbs 40#
Power cleans 65#
Time: 7:18
KBS were unbroken and power clean were broken to save my forearms from dying. Good one! Thanks Lora!
Tania
Mobility & group WU
Clean pulls 5×75,85,95,105,115
21-15-9
KBS 35#
Power clean 70#
Time: 5:26
Great class Lora! Good work everyone!
Lora
Super fast time on the WOD! Definitely heavier next time (for KB and cleans!) 🙂
Tania
I agree Lora, I was thinking that when I finished. I think it may be time to move up in KB weight. Thanks!
Shane Hayes
Nice picture girls?
Mobility
Wu x 1
Group mobility and Wu
Strength clean pulls
185/ 225/ 275/ 295 x 5
Wod: 21-15-9
KBS @ 70#
Power cleans @ 135#
6:52 rx
Cash out plank drills (wowsers)
Great class Lora, great work everybody!!
Craig H
Nice time
Corinna
WU x 1
15 strict pull-ups
Mobility: I really enjoyed today’s mobility. Got us all loosened up for the WOD!
Strength: Clean Pullls x 5
85-95-105
Then spent 5 minutes warming up with kb focusing on straight arms at the top
I had a great class today, It was a great wod and I loved the mobility – thanks for that Lora!
Strength: Clean pulls
5x 85-95-105-115-125 – happy that these came up today, my pull/throw needed some work!
WOD with 50# kb and 85# cleans: 11:02
I usually round my # down for the wod because my cardio slows me down so much but decided to try the 70% today and I was glad I did…I was a little slower than everyone but the workout felt really good. Cleans felt awesome. Thanks for the new shoes Patrick, I love them, in case you hadn’t figured that out yet. 😉
Thanks for the push at the end, Jeff. Great class coach Lora.
jeff
you R welcome.. everyone needs a little push! more than happy cause you’d kick my ass if it were the other way around! 🙂
Shane Hayes
Your right Jeff, Amanda is always there to push everyone else, and she makes darn sure u don’t quit!
Amanda
Thank you to you as well Shane, I could hear you loud & clear 🙂 And whoever was sitting in front of me. Jason maybe?
Tania
I agree too! Amanda is always there to push us!
Shane Hayes
Great work Amanda! Your form looked super! The fancy kicks must work… Lol
Lora
WOOHOO! Look at you. You wore your pretty new lifting shoes AND your big girl panties today! I am really proud of you for going heavy. 🙂
Amanda
haha – my big girl panties!
jeff
mobility
WU
group WU
clean pulls x5
135-145-155-165-185-195
wod Rx
21-15-9
kbs @ 70
cleans @ 135
8:43
cashout plank work.. jeezus I was so uncoordinated with the arm and leg up! 🙂
jeff
correction.. 7:43
Lora
Great time on the WOD! Those were heavy KBS!
Gillyon
Warmup and mobility
Clean pulls (5×5) up to 125
Felt so awkward. Thanks for the tips, Lora!
WOD with 50lbs KBS & 75lbs power clean
7:26
Glad I used the big girl KB. Thanks for the push Amanda!
Power cleans were rough after those swings.
Cash out plank work.
Woo…Lora, you ran a tough WOD today! Thanks! 🙂
Amanda
I appreciate that you never back down when I push more weight on you. Nice work with the 50# today!!
Lora
Nice work with the 50# KB…and still a crazy fast time 🙂
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…
Nice form, Natacha! 🙂
Agreed! What a fantastic squat…and those elbows…NICE!
Thanks coaches!!
Mob
Wux1
Group warm up – killed me because of yesterday’s WOD! I was sore.
Strength – Clean Pulls 5×5
55/65/85/95/110!!!.
21-15-9
Kettlebell Swings @30 lbs
Power Cleans 60lbs!
Time:8:43
Last 9 were sucky!
Great class Lora!
Group mob
Group wu
Clean pulls 5×5
115,155,175,195,225pr
Wod 21-15-9 12min cap
Kbs 70#
Power cleans 135#
Time: 10:04rx
Thanks everyone for the push at the end. Good news is my lats have finally released and I was able to extend my arms overhead for the Kbs.
Nice work with the 70# KB! 🙂
Had time for a quickie Wu & the WOD today…
21-15-9
KBS 35#
P. Clean 75#
6:16
Love how you say you are recovering and you still kick my ass and I am A1! lol
Good to see you Jo! Looking great!
Group mob
Group wu
Clean pulls 5×5
65-75-85-95-105
Wod 21-15-9 12min cap
Kbs 40#
Power cleans 65#
Time: 7:18
KBS were unbroken and power clean were broken to save my forearms from dying. Good one! Thanks Lora!
Mobility & group WU
Clean pulls 5×75,85,95,105,115
21-15-9
KBS 35#
Power clean 70#
Time: 5:26
Great class Lora! Good work everyone!
Super fast time on the WOD! Definitely heavier next time (for KB and cleans!) 🙂
I agree Lora, I was thinking that when I finished. I think it may be time to move up in KB weight. Thanks!
Nice picture girls?
Mobility
Wu x 1
Group mobility and Wu
Strength clean pulls
185/ 225/ 275/ 295 x 5
Wod: 21-15-9
KBS @ 70#
Power cleans @ 135#
6:52 rx
Cash out plank drills (wowsers)
Great class Lora, great work everybody!!
Nice time
WU x 1
15 strict pull-ups
Mobility: I really enjoyed today’s mobility. Got us all loosened up for the WOD!
Strength: Clean Pullls x 5
85-95-105
Then spent 5 minutes warming up with kb focusing on straight arms at the top
WOD: RX: 21-15-9
[email protected]
Power Clean’s @ 95lbs
Time: 7:22
Liked this WOD!
Cash-out: Very challenging Tabata planks.
Awesome class Lora!
Awesome time @ Rx 😀
I had a great class today, It was a great wod and I loved the mobility – thanks for that Lora!
Strength: Clean pulls
5x 85-95-105-115-125 – happy that these came up today, my pull/throw needed some work!
WOD with 50# kb and 85# cleans: 11:02
I usually round my # down for the wod because my cardio slows me down so much but decided to try the 70% today and I was glad I did…I was a little slower than everyone but the workout felt really good. Cleans felt awesome. Thanks for the new shoes Patrick, I love them, in case you hadn’t figured that out yet. 😉
Thanks for the push at the end, Jeff. Great class coach Lora.
you R welcome.. everyone needs a little push! more than happy cause you’d kick my ass if it were the other way around! 🙂
Your right Jeff, Amanda is always there to push everyone else, and she makes darn sure u don’t quit!
Thank you to you as well Shane, I could hear you loud & clear 🙂 And whoever was sitting in front of me. Jason maybe?
I agree too! Amanda is always there to push us!
Great work Amanda! Your form looked super! The fancy kicks must work… Lol
WOOHOO! Look at you. You wore your pretty new lifting shoes AND your big girl panties today! I am really proud of you for going heavy. 🙂
haha – my big girl panties!
mobility
WU
group WU
clean pulls x5
135-145-155-165-185-195
wod Rx
21-15-9
kbs @ 70
cleans @ 135
8:43
cashout plank work.. jeezus I was so uncoordinated with the arm and leg up! 🙂
correction.. 7:43
Great time on the WOD! Those were heavy KBS!
Warmup and mobility
Clean pulls (5×5) up to 125
Felt so awkward. Thanks for the tips, Lora!
WOD with 50lbs KBS & 75lbs power clean
7:26
Glad I used the big girl KB. Thanks for the push Amanda!
Power cleans were rough after those swings.
Cash out plank work.
Woo…Lora, you ran a tough WOD today! Thanks! 🙂
I appreciate that you never back down when I push more weight on you. Nice work with the 50# today!!
Nice work with the 50# KB…and still a crazy fast time 🙂
WoW! Awesome work!
Mobility
WU
Group mobility & wu
Clean pulls x5
45-55-65-75-80
WOD
with 30# KBS & 55# power cleans
Time 9:36
Cashout-crazy planks
Great class Lora!