Strength
Scap pull-ups
4-5 sets of 4-6 Reps
3-5 sec + 10-20 sec chin over bar
**5 sets of scap pull-ups completed with 4 x chin over bar 10-15 sec
WOD
Negative Ring Dips
X 3 for 5sec
***unfortunately had to avoid these due to my shoulder.
1000m Sand Bag Carry
Thanks Ingrid!
Karen cormier
Weighted pull ups brown
5 lbs x 5
7.5 lbs x5
7.5 lbs x5
10 lbs x5
Weighted dips brown
5 lbs x 3
10 lbs x 3
15 lbs x 3
20 lbs x 3
1000m SB Carry @ 40 lbs
Rémi F.
Weighted Pull-ups x 4
25-30-30-35# (last set, broke into 3+1)
Weighted Ring Dips x 3
20-25-25-30#
1000m sandbag carry 80#
Catherine Wilson
Mobility & Warm Up
Ring Rows 4 – 5 Sets
6 – 9 Reps
+ 10 – 25 sec Bar Hang
1. 9 – 20
2. 9 – 20
3. 9 – 20
4. 9 – 20
Box Dips x 8 + 10 – 15 Sec Box Support
15,15,15
Thanks to Roxanne & Shannon for sharing the box support 🙂
800m SB Carry, 40lbs
I wasn’t sure if my thigh was going to allow me to do any walking today.
But I walked it with Shannon and managed to go the distance.
Thanks Ingrid for a great class!
John Hunt
Weighted C2B 5 x 4
5-5-7.5-7.5-7.5
Weighted Ring Dips x 3 (22X1 Tempo)
25-25-25-25
1000m Carry
With 40# ruck bag and 20# vest
Thanks Carrie!!, (You did an awesome job coaching by the way)
Laura
UB Pull training
Strict Pullups X2-2-1-1-1-1 (sort of fell apart so did a bunch of singles)
Ring training
Pr is 2, today’s level was supposed to be 3-5, only managed a couple singles and some negatives. Feeling weak today after being off a bunch of last week
1k Sandbag Carry 60# (wish there had been an 80# free, or that I had thought to bring my ruck)
Thanks Carrie!
Joe
Pull-ups
20#(4+1) 15#(4+1) 10#(5) 10#(3+.5)
Weighted rings
Bw X3 10#x3 10#x5
1000m walk 80#
Krissie
UB Pull training
Worked on negatives
Ring training
Leveled up to orange 3
1k Sandbag Carry
40#
Kevin
C2B x4
10-15-15-20-15 (last rep on last 2 sets didn’t touch)
Dips x3
30-35-40-50
Used 80# SB for 1k
Kelly B
Strict Pull-ups
4-4-4-4-4
Ring Dips (negatives)
5-5-5-5
1000m Sandbag Carry @ 40#
Neil
Weighted C2B 5 x 4
BW-10-5-10-5-5 (last 3 sets chest didn’t quite touch on last rep)
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
Scap pull-ups
4-5 sets of 4-6 Reps
3-5 sec + 10-20 sec chin over bar
**5 sets of scap pull-ups completed with 4 x chin over bar 10-15 sec
WOD
Negative Ring Dips
X 3 for 5sec
***unfortunately had to avoid these due to my shoulder.
1000m Sand Bag Carry
Thanks Ingrid!
Weighted pull ups brown
5 lbs x 5
7.5 lbs x5
7.5 lbs x5
10 lbs x5
Weighted dips brown
5 lbs x 3
10 lbs x 3
15 lbs x 3
20 lbs x 3
1000m SB Carry @ 40 lbs
Weighted Pull-ups x 4
25-30-30-35# (last set, broke into 3+1)
Weighted Ring Dips x 3
20-25-25-30#
1000m sandbag carry 80#
Mobility & Warm Up
Ring Rows 4 – 5 Sets
6 – 9 Reps
+ 10 – 25 sec Bar Hang
1. 9 – 20
2. 9 – 20
3. 9 – 20
4. 9 – 20
Box Dips x 8 + 10 – 15 Sec Box Support
15,15,15
Thanks to Roxanne & Shannon for sharing the box support 🙂
800m SB Carry, 40lbs
I wasn’t sure if my thigh was going to allow me to do any walking today.
But I walked it with Shannon and managed to go the distance.
Thanks Ingrid for a great class!
Weighted C2B 5 x 4
5-5-7.5-7.5-7.5
Weighted Ring Dips x 3 (22X1 Tempo)
25-25-25-25
1000m Carry
With 40# ruck bag and 20# vest
Thanks Carrie!!, (You did an awesome job coaching by the way)
UB Pull training
Strict Pullups X2-2-1-1-1-1 (sort of fell apart so did a bunch of singles)
Ring training
Pr is 2, today’s level was supposed to be 3-5, only managed a couple singles and some negatives. Feeling weak today after being off a bunch of last week
1k Sandbag Carry 60# (wish there had been an 80# free, or that I had thought to bring my ruck)
Thanks Carrie!
Pull-ups
20#(4+1) 15#(4+1) 10#(5) 10#(3+.5)
Weighted rings
Bw X3 10#x3 10#x5
1000m walk 80#
UB Pull training
Worked on negatives
Ring training
Leveled up to orange 3
1k Sandbag Carry
40#
C2B x4
10-15-15-20-15 (last rep on last 2 sets didn’t touch)
Dips x3
30-35-40-50
Used 80# SB for 1k
Strict Pull-ups
4-4-4-4-4
Ring Dips (negatives)
5-5-5-5
1000m Sandbag Carry @ 40#
Weighted C2B 5 x 4
BW-10-5-10-5-5 (last 3 sets chest didn’t quite touch on last rep)
Weighted Ring Dips x 3
BW-10-10-15-15
1000m Carry
With 40# ruck bag
Strict Pull ups 4-5 sets
5-6-5-3
Ring Dips
3 reps 5 sec negatives
800m Sandbag carry @ 60#