The Open is coming up next week! OMG! Team captains have come up with a weekly theme. Teams will be judged on their spirit and creativity each week, giving an opportunity to win 5 points for the team.
Week 1 – Hockey Night in Canada (chosen by More Reps, More Goji’s)
Week 2 – Zombie Night (chosen by Wodding Crasher)
Week 3 – Rock the Shamrock (chosen by Gym Class Heroes)
Week 4 – Superhero Night (chosen by WOD Now, Wine Later)
Week 5 – ???
Dumbbell Push Jerks x10
3 sets
50 Wall Balls (20/14# @ 10’)
40 DB Push Jerks
30 T2B
20 Box Jump Overs (30/24”)
10 Muscle-ups (2x pullups)
Please cancel my 6am
Cancel my 6am
Please cancel my 6 am
WU 2x Mob
Dumbbell Push Jerk x10 / 3 sets @#20
50 WB @#20/10′
40 dumbbell jerk @#20
30 T2B (15 T2B & 15 Knee chest)
20 box jump 24″
20 Ring row
Time 12:24
First time doing T2B in WOD massage worked last night first time without shoulder pain! Thanks Patrick
Well done Greg!
Thank Gabe
Dumbbell Push Jerks x10
3 sets (15-20-25#)
50 Wall Balls (10# @ 10’)
40 DB Push Jerks @15#
30 T2B
20 Box Jump Overs (20”)
10 Muscle-ups (2x ring rows)
15:46
T2B took forever but did them all (no knee raises) 🙂
Thanks Patrick!
Good job on your Toes to Bar Laura!!
That’s awesome progress on your T2B Laura….now you’re “Game Ready”!
Mobility
WU x 1
Group Mobility
Dumbbell Push Jerks x10
3 sets
15-20-25#
50 Wall Balls (14# @ 10’)
40 DB Push Jerks @ 15#
30 T2B
20 Box Jump Overs (24”)
10 Muscle-ups (scaled to 20 ring rows)
Time: 12:30
Phew! Thanks Patrick. Good job everyone 🙂
Fast Kelly!
Who let you use 15#? And how about 10 pull-ups and 10 ring rows next time 🙂
I was just wondering why there were no pullups in there
She’s lucky I didn’t notice her dumbell weight….
🙂 ok maybe I should I gone a little heavier…and threw in a couple Pullups. Thanks for keeping my honest 😉
MOB + WU x 1
Group Mobility
Dumbbell Push Jerks x10
3 sets
25#
50 Wall Balls – 14#
40 DB Push Jerks – 25#
30 T2B – Knee Ups
20 Box Jump Overs (24”)
10 Muscle-ups – 20 Ring Rows
Time: 15:51
How about – Super Fantastic 80’s Fabulous Night!!!
We can all wear florescent head bands and tease our bangs and rock the 80’s and go out with Super Style!!!!
Mobility
WU x 1
Group Mobility
Dumbbell Push Jerks x10
20-25-25#
50 Wall Balls (14# @ 10’)
40 DB Push Jerks @ 20#
30 T2B
20 Box Jump Overs (24”)
10 Muscle-ups (scaled to 20 pull ups)
Time: 14:41
Dumbbell Push Jerks x10
3 sets
50 Wall Balls (20/14# @ 10’)
40 DB Push Jerks @40#
30 T2B (3x 10)
20 Box Jump Overs (30)
10 Muscle-ups (bar)
Score: 11:12
Dumbbell Push Jerks x10
15-20-25#
50 Wall Balls (12# @ 10’…I really had to jump these today!)
40 DB Push Jerks @ 20#
30 T2B
20 Box Jump Overs (24”)
20 pullups
Time: 10:54
Thanks Blake! Fun class
DB PJ x10
25-30-35
WOD @ 35# DB
9:56
WB – 41+9
DB PJ – 10+10+10+7+3
T2B – 12+10+8
BJ – steady
MU – singles
WUx2
Dumbbell Push Jerks x10
3 sets
30-35-40
50 Wall Balls (20# @ 10’)
40 DB Push Jerks @35#
30 T2B
20 Box Jump Overs (30in)
10 Muscle-ups (scaled to 20 pulups)
Time–> 12:14
Great to be back with my peeps!
Superb work 6am folks!
Got to like those 30″ box jumps just under half of my height! Great job Gabe
WUx1
Dumbbell Push Jerks x10
3 sets
30-40-40
50 Wall Balls (20# @ 10’)
40 DB Push Jerks @35#
30 T2B
20 Box Jump Overs (30in)
10 Muscle-ups (scaled to 20 pulups)
Time–> 14:02
3x30sec planks.
Open gym
Wod
Scaled
50 wallballs 14lbs
40 DB push jer @25lbs
30 knee raises
20 box jump over 20
20 ring rows
Time= 11:20
It was fun to WOD with Crystal and Heather 🙂
M+WU
Group WU
Dumbbell push jerks
3 sets of 10 reps
15-25-20lb
WOD:
50 wall balls 10′, 8lb
40 dumbbell push jerks 20lb
30 knee raises
20 box jump over 24″
20 jumping pullups
12:41
DB Push Jerks x 10
8# – 15# – 20#
WOD: (18 min cap)
50 Wallballs (10# @ 10′)
40 DB Push Jerks (15# – those were tough!)
30 knee raises
20 over the box jumps (24″)
10 (jumping pullups – I should have done 20, but I messed up/ forgot)
Time: 10:42
mob wux2
group mob
dumbbell push jerk
3 set of 10 rep
20-25-30
WOD
50 wall ball 20#
40 DB push jerk
30 T2B
20 box jump over 20 in
10 MU ( 20 ring row)
time 12:22
Wod-13:03 with pull ups
Wod all Rx except no Muscle ups today ( tried twice) 20 pullups 13:37
Dumbbell Push Jerks to 40#
WOD as Rx’d
13:53
Smoother than I expected.
— WB: 30+10+10
— DB PJ: Quick 5’s
— T2B: 10+8+5+3+2+2
— BJ: Steady Slog
— MU: Singles
You did really great! Impressive to watch you doing this one!
Dumbbell Push Jerks x10
3 sets
15# 20# 20#
50 Wall Balls (8# @ 10’)
40 DB Push Jerks 15#
30 knees raises
20 Box Jump Overs (12)
20 Ring Rows
11:31
Fun 5pm class
WU 2x Mob
Dumbbell Push Jerk x10 / 3 sets 25# 30# 40#
50 WB @ 14# 10′
40 dumbbell jerk @ 30#
30 T2B
20 box jump 30″
20 Pull Ups
Time 15:13
Thanks Kevin fun WOD!
WU x 2
Group Mobility
Dumbbell Push Jerks x10
25-35-40
WOD
50 Wall Balls – 20#
40 DB Push Jerks – 30#
30 T2B
20 Box Jump Overs (3”)
10 Muscle-ups – 20 pullups
Time: 13:08
Dumb Bell Push Jerks
3 Sets x 10: 15-20-25
WOD:
50 Wall Balls @ 14# @ 10′ (Slow! Did 10 & then rest in sets of 5)
40 DBPJ @ 20# (10-10-10-10-10) (Holy shoulder burn!)
30 Toes to Bar (5 at a time)
20 Box over jumps @ 24″ (Slow & steady)
20 Pull ups (1 at a time)
Time = 15:04
This was a good one! My shoulders are toast, after yesterday’s Hand Stand Holds & today’s wall balls & dumbbell PJ’s.
Mob + Wup x 2 + more mob
Group mob
Dumbell Push Jerks
10 x 8lbs (light), 15 lbs (kinda heavy), 20lbs
WOD:
50 wallballs 12lbs @ 10ft
40 Dumbell Push Jerks 15lbs
30 T2B
20 Box Jump Overs 24 inch
20 kipping pullups
Time = 12:27
Note = need to work on not going too low on the wallballs (maybe practice with a box) and start training again to increase reps before breaking
MOB + WU x 1
Group Mobility
Dumbbell Push Jerks x10
3 sets
10# – 15# – ran out of time
50 Wall Balls – 6#
40 DB Push Jerks – 10#
30 T2B – Knee raises
20 Box Jump Overs (12”)
10 Muscle-ups – 20 jumping pull-ups
Time: 11:00
WOD with 20# dumbells, 1 muscle up + 18 pullups! First muscle up in a year! I wish I wasn’t so scared to do them more often!
Oh right…time was 16:11. I didn’t care, I was too excited about the muscle up.
Dumbbell Push Jerks x10
3 sets 8-15-20
50 Wall Balls @ 8bls
40 DB Push Jerks @ 15lbs
30 knee raises
20 Box Jump Overs 12″
10 Muscle-ups (2x jumping pullups)
Time: 13:53
Please cancel my 4:00 today.
Mobility
WU x 1
Group Mobility
Dumbbell Push Jerks x10
3 sets
15#
50 Wall Balls (4# @ 10’)
40 DB Push Jerks @ 10#
30 T2B scaled to knee raises
20 Box Jump Overs (12”+ 25# plate)
10 Muscle-ups (scaled to 20 jumping pull-ups)
Time: 12:23
Really liked this one!