mob +wux115 rep
6 sprint
group mob wu
skill tire flip
only did it one time
forearm did not like it
WOD
1000m row
400 m med ball run 20#
20 jump over box 20 in
400 m
100 DU (300 single)
time 14:19
Amanda
WOD rx’d: 15:09
That second med ball run was just as fun as I was expecting it to be…..
Kevin
Sounds like someone needs to do more med ball runs…
Keith H
Hey can’t make oly tonight worked a 16 hour shift and don’t wanna fall asleep in the middle if a snatch
Kevin
Did you really post that 5 minutes before class started??
Frank
wux1
group mob
Strength – tire flips
WOD:
1000m Row
400m Med Ball Run (20#) *no rubber balls
20 Jump over Box (24″)
400m Med Ball Run
100 Double Unders-scaled 300 singles
14:18
Remi
wux1
group mob
Strength – tire flips
WOD:
1000m Row
400m Med Ball Run (20#) *no rubber balls
20 Jump over Box (24″)
400m Med Ball Run
100 Double Unders-scaled 300 singles
13:05
Melissa H
1st Oly Class!
Mobility
50 no show burpees….
Group mobility
3 position snatch (floor, knee, mid-thigh)
35-40
65% x 5 1 min rest @ 50#
Back Squat 4 sec pause – 2RM
45-95-105-115-125-125-125
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…
Love the awesome picture!
Such a great picture Heather!!!
Strength – Tire Flips- first time trying these. Able to do the medium one fairly easy. Big one… Well I needed some friends haha
WOD:
1000m Row
400m Med Ball Run (20/14#) *no rubber balls
20 Jump over Box (24/20″)
400m Med Ball Run
100 Double Unders-scaled 300 singles
13:38
Very pleased for my first 6am in a looonnnng time!
Great class Patrick. Loved the sound track 🙂
Great time Vanessa!
Mobility
Warm up x1 (15 reps) plus sprints (inside gym…6 reps)
Group mobility
Strength: tire flips
WOD:
-1000m row
-400M Med ball run #14
-20 jump over box (scaled to step up)
-400Med ball run#14
-100 double unders scaled to 300 singles
Time: 17:18
Great work everyone….great coaching as always Patrick!
Mobility + WU x 1 (15) + group mobility
Tire flips – Few reps on the medium one and partnered on the bigger one.
WOD
– 1000 m row
– 400m med ball run 20#
– 20 jump over box (24″)
– 400 med ball run 20#
– 100 double unders
Time: 12:48
This wod had your name all over it. Nice time Vincent!
Thanks, from the guy who beat me by a minute 🙂
Great time Trent!
MOB & WU × 15
6 Sprints (length of gym)
Group MOB
Tire flipping 101 with Coa h Patrick
Flipped the small tire × 10
Medium tire × 2
Large tire × 1 with Vanessa and Adam
Wednesday WOD:
1000 m row
400 m med ball run @ 14#
20 jump over box (step up jump off)
400 m med ball run
100 DU’s (scaled to 300 singles)
14:09
Really fun WOD…and I agree with Vanessa- the tunes were great!
Good job 6amers.
Way to go Jackie!
Who’s the hot girl in the picture?
Tire flips? And the WOD looks like a blast!!!
I’m sad I can’t make it in today :'(
Change for change 😉
A few tire flips.
WOD Rx’d
10:58
My lungs hurt.
Mobility + WU x 1 (15) + group mobility
Tire flips – Had to partner up on the big one
WOD
– 1000 m row
– 400m med ball run 20#
– 20 jump over box (24″)
– 400 med ball run 20#
– 100 double unders
Time: 13:48 (couldn’t string together more than 10 or 15 at a time)
Nice work! Thanks for being my rabbit on the runs!
Rabbit with a limp maybe..
Mobility
WUx1 (15) + 6x sprints
Group Mobility
Tire Flips!!
WOD:
– 1000m Row
– 400m Med Ball Run 14#
– 20 Box Jump Over 20″
– 400m Med Ball Run 14#
-100 Double Unders
Time: 13:09
Fun AM!! Thanks Kevin!
Mob + WUx1 + 6x20m Sprints + Group WU
Tire Flips
– 4x flip @ 500+# with partner
– 1x flip @ 500+# by myself
WOD Rx = 12:48
I love the taste of lung burn. *cough cough*
Mob + WUx1
Lab:
50 no show burpees for the 7am class
10 reps of:
Ring dips
Dips of the 20″ box
bw-15#-20#-25#
Class:
6x20m Sprints + Group WU
Tire Flips
– 2x flip @ 500+# with partner
– 2x flip @ 500+# by myself
WOD Rx = 11:46
DUs went better than expected but still had to break them down a lot.
This was a fun one, thanks Mario.
Wow, excellent time Trent!
Great time Trent!
Damn, I keep missing the rowing WOD’s!
WU (15 reps) + 6 sprints
Strength – Tire Flips- this was a first for me. Medium one flipped easily but needed help with the big one!
WOD:
1000m Row
400m Med Ball Run (10#)
20 Jump over Box (20″)-scaled to step ups
400m Med Ball Run
100 Double Unders-scaled 300 singles
17:05
M+WU(15reps)+6 sprints
Group Mobility
Tire flipping- 10 small ones and did a big girl tire flip with the girls
WOD:
1000m row
400m med ball run (10lb)
20 jump over box (20inch)
400m med ball run
100 double unders (300 singles)
Took me 18:13… was doing and feeling great until the skipping
Mobility
WUx1
Group Mobility
Tire Flips
WOD:
1000m Row
400m Med Ball Run 14#
20 Box Jump Over 20″
400m Med Ball Run 14#
100 Double Unders (scaled to 300 singles)
Time: 14:33
mob +wux115 rep
6 sprint
group mob wu
skill tire flip
only did it one time
forearm did not like it
WOD
1000m row
400 m med ball run 20#
20 jump over box 20 in
400 m
100 DU (300 single)
time 14:19
WOD rx’d: 15:09
That second med ball run was just as fun as I was expecting it to be…..
Sounds like someone needs to do more med ball runs…
Hey can’t make oly tonight worked a 16 hour shift and don’t wanna fall asleep in the middle if a snatch
Did you really post that 5 minutes before class started??
wux1
group mob
Strength – tire flips
WOD:
1000m Row
400m Med Ball Run (20#) *no rubber balls
20 Jump over Box (24″)
400m Med Ball Run
100 Double Unders-scaled 300 singles
14:18
wux1
group mob
Strength – tire flips
WOD:
1000m Row
400m Med Ball Run (20#) *no rubber balls
20 Jump over Box (24″)
400m Med Ball Run
100 Double Unders-scaled 300 singles
13:05
1st Oly Class!
Mobility
50 no show burpees….
Group mobility
3 position snatch (floor, knee, mid-thigh)
35-40
65% x 5 1 min rest @ 50#
Back Squat 4 sec pause – 2RM
45-95-105-115-125-125-125
4 jumping squats for speed and height
8 times
Oly Class
3 position snatch (floor, knee, mid-thigh)
65% x 5 1 min rest @ 85#
Back Squat 4 sec pause – 2RM
245-275-315-335
4 jumping squats for speed and height X 8
Fun sharing the bar tonight Lance and Craig!!
Great class Kevin!
Overhead Snatch (floor, below knee, mid-thigh)
50% – 40lbs x 5 sets
Pause Backsquat – 2 rep max with 4 sec pause
2 x 70, 75, 85, 90, 95, 100, 105
1 x 110
* lift chest up
wux1
group mob
Strength – tire flips 10 on medium one and 3 on big one
WOD: Rx’d
1000m Row
400m Med Ball Run (20#) *no rubber balls
20 Jump over Box (24″)
400m Med Ball Run
100 Double Unders
15:16