Front Squats x7
Build up over 3 sets
4 rounds
2 min of max Muscle-ups (5 pull-ups + 5 dips = 1 rep)
2 min rest
4 rounds
1 min of max OHS (115/80#/65%)
1 min rest
There is no additional rest between the movements.
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Great tour video! I love our gym
In complete agreement! Great vid. 🙂
Front Squats x7
95-105-115
4 rounds
2 min of max Muscle-ups scaled to 5 pull-ups + 5 dips = 1 rep
2 min rest
3-3-3-3
Very happy to have kept 3 reps each round, this is the most unassisted dips I’ve ever done in a WOD.
4 rounds
1 min of max OHS @ 80#
1 min rest
7-7-8-10
total = 44
I really liked today’s workout..where were all the ladies this morning? 🙂
Thanks for the class Mario!
Stuck around for open gym
Deadlifts x 5
135-150-160-170-180
Love the video Kevin!
Love the video! Feel free to spread the awesomeness to friends and family 😉
Mobility
WUx1
Group mobility
Strength: Front Squats x7
85-100-110
WOD:
4 rounds
2 min of 5 pull-ups + 5 Paralette dips = 1 rep
2 min rest
4-4-4-4
4 rounds
1 min of max OHS @ 65#
1 min rest
8-8-8-8
total = 48
Great little ladies class this morning with Kim and Heather!
Front Squats x7
85-100-115#
4 rounds
2 min of max Muscle-ups (5 pull-ups + 5 parellette dips = 1 rep)
2 min rest
6+5+5+6=22
4 rounds
1 min of max OHS (115/80#/65%) 45#
1 min rest
17+17+19+20=73
Total 95
Great WOD! I haven’t done OHS in awhile. Felt pretty good once I got balanced.
Thanks for coaching Mario! Sorry if we talk too much haha
Great job! I think you need to re-test your OHS 1 rep max 🙂
Great video!
Front Squats x7
75-95-105
4 rounds
2 min of max Ring Rows & Paralette Dips (full extension)
2 min rest
6-6-6-6=24
4 rounds
1 min of max OHS 35#
1 min rest
17-14-13-14
Total = 82
Went light on my OHS, this was more of a shoulder stabilization workout! But I’m glad I did it instead of just doing 1 arm dumbbell OHS.
Lots of fun this morning with Vanessa & Kim!! 🙂
WUx2
Front Squats x7
135-155-165
4 rounds
2 min of max Muscle-ups (scaled to Bar MU)
2 min rest
15-12-10-10
4 rounds
1 min of max OHS (105#)
1 min rest
11-9-7-8
Total –>82
Great job am’ers!
Great job this morning Gabe!
WUx1
Front Squats x7
135-150-170
4 rounds
2 min of max Muscle-ups (scaled to jumping MUs nose height)
2 min rest
15-15-16-16 = 62
4 rounds
1 min of max OHS (95#)
1 min rest
18-15-13-13 = 59
Total –>121
WU x 1
Front Squats x 7
155 – 185 – 200
WOD:
4 rounds
— 2 min of max (jumping from tip-toes) Muscle-ups
— 2 min rest
12-10-8-7
4 rounds
— 1 min of max OHS (95#)
— 1 min rest
10-12-13-14
Total: 86 … WOD-brain added wrong at the box.
Can do better next time…need to plan breaks better.
Full MUs if the wrist can take it too!
M+WUx2
Group WU
Front squats: 7reps
60-80-95lb
WOD:
4 rounds of:
2 min of 5 ring rows and five paralette dips
2 min rest
(5+5+5+5)
4 rounds of
1 min OHS 20lb (probably go heavier next time)
1 min rest
(15+15+16+16)
Total: 82 reps
Great video!
Mob/wu x2
Group mob
Push jerk 7-7-7
Wu#35/ 55/65/75
Wod….
4 rounds:
-2min (5ringrow/5dip) =20
-2min rest
4 rounds:
-1 min max ohs (#35)= 34
– 1min rest
Mobility
WUx2
Group mobility
Strength: Back Squats x7
155-175-185
WOD:
4 rounds
2 min of 5 ring row + 5 Push Up= 1 rep
2 min rest
4-3-3-3
4 rounds
1 min of max OHS @ 65#
1 min rest
8-8-8-6
Total = 43
9 weeks ago I started a 12 week, 2day per week running program provided Mr Wood. If we’ve met you know that I hate running so it seemed a logical thing to do in the fall while the weather sucks
That’s a big improvement!
Holy Mackerel!!!
That is TOTALLY awesome!!!!
I love hearing stories like this 🙂
Way to go Heather!
YAY!!!! That’s so exciting! It’s an amazing feeling when you surprise yourself at how good you’ve gotten at a movement or activity. Congrats Heather!
Next step is not hating running while you’re running 🙂 hehe. Keep it up!!
Haha I’m goal is for running to not suck!
Love this, Heather!! Great job!
Wow, that’s incredible!
Front Squat X 7
185-225-255
WOD
4 rounds
2 min of 5 ring row + 5 paralette dips = 1 rep
2 min rest
4-4-5-4
4 rounds
1 min of max OHS @ 95#
1 min rest
6-9-10-13
Total – 55
Thanks for the class Steph!!
mob wux1
group mob wu
front squat
7-7-7
95-95-95
ankle was to tight this morning
WOD 4 round
2 min 5 ring row +5ring dip)
rest 2 min
3-3-3-3=12
4 round
1 min max OHS (front squat 65#)
1 min rest
22-20-20-25 =87
total 99
Front Squats x7
95-135-165-185 (tough after yesterday)
WOD Rx’d
MU – 8-8-8-8 (1 every 15 sec)
OHS – 16-16-16-17 (10+6/7 each round)
Total – 97
Thanks Steph.
wux2
front squats 7-7-7
95wu – 135 – 165 – 185
Wod
MUs
R1 – 6
R2 – 3
R3 – 4
R4 – 5
OHS
R1 – 9
R2 – 10
R3 – 10
R4 – 8
total 55 Rx
Happy to do MUs after a long time. They felt alright. OHS only felt good for set 2 and 3. Its all in the snatch.
Front Squats x7
95-105-110
4 rounds
2 min of max Muscle-ups (scaled to 5 ring rows + 5 dips = 1 rep)
2 min rest
4-4-4-5
Very happy to have kept 3 reps each round, this is the most unassisted dips I’ve ever done in a WOD.
4 rounds
1 min of max OHS @ 35#
1 min rest
15-15-15-17
total = 79 reps
Cash out 1K run
Front Squat X 7
95-105-110#
WOD
4 rounds:
2 min of 5 ring row + 5 paralette dips = 1 rep
2 min rest
4-4-4-5 (17)
4 rounds:
1 min of max OHS @ 50#
1 min rest
15-13-14-13 (55)
Total: 72
Thanks Steph!
Front Squat 7’s
95-105-110
WOD with pullups, ring dips & 80# for the OHS
Total: 34
Still feeling the competition from the weekend, I need another day’s rest. Boo. I didn’t want to rest tomorrow. 🙁
Mobility
WU
WOD
2 rounds
2 min Muscle ups>>5 ring row & 5 para = 1
2 min rest
3/3
2 rounds
1 min of max OHS @ 5 pounds
1 min rest
22/22
Score 50
Nice work Mel! That’s a great score!
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