Monday, January 12, 2015
All sets for time:
- 1. 50 Ring Push-ups
- 2. 50 Cal Assault Bike
- 3. 50 Dumbbell (DB) Front Squats – 60#/40#
- 4. 50 Sledge Hammer Strikes (per Side)
Coach’s notes: Post time for all sets to comments and order performed to comments.
COFFEE WITH COACH BRETT • Topic: Compete to be Better
Rx’d:
Squats: 4:07. Did the first 24 reps in one minute then wasted a bunch of time figuring out where hold the DBs.
Ring push ups: 4:19
Strikes: 1:47
Bike: 4:22. Didn’t really push it until the last 15 cals.
Thanks OG.
2). 50 cal AB, 3:10.
1).50 RPU’s, 4:00.
3). 50 25lb FS 4:30.
4). 50 10lb SHS 3:17.
Thanks for catching my rounding shoulders on the FS Michelle.
Great job 9 am’ers
3) FS @ 60#, 6:08 – these quickly became heavy on my sore legs!
1) Ring PU, 6:33
4) SH, 3:29
2) Bike, 3:02
Thanks Michelle!
3) 3:26 @ 22.5#. Should have done heavier
2) 3:47 of soul-sucking torture 😛
1) 6:00 from knees
4)2:50 @ 10#
Thanks Michelle!
3) 4:30 @ 20
4) 3:38 @ 10, have only used 6 before so good with this
1) scaled to 25 from knees, like the unstable factor of these and I know at least one was perfect….thanks Michelle
2) 6 even…….really don’t like this, fatigues my shoulder quickly, though was better for remembering to move the seat forward this time……..did gave enough energy left to crawl to my drink after…..
Thanks Michelle
Open gym:
A. One of my 2014 goals was to Clean 200lbs. Well I am 12 days late, but I got it this afternoon.
Clean 1RM 165/175/185(f)/185/200(fx3)/200 PR
B. Did parts 1 & 2 from today’s WOD
1. Ring PU’s 2:47
2. Bike 3:07
5km clinic practice Run@home. 3 sets 5×1, 1 set 6×1 ( last two min sprint)
2. 1:41
1. 5:29
3. 6:28 @ 45
4. 4:14 (alternated every 25)
Thanks Erin and Jason.
1: RPU – 5:17 – 10,5,5,5,4,4,4,3,3,3,2,1,1
2: Bike – 3:06 – started around 69 rpm for the first half then faded to 61ish and held it.
Pretty much done for the day at this point.
4: 8 lb. Hammer – 4:43 – left side was 20, 10, 10, 10. Right was unbroken.
3: Squats – 10@30# then did 40 air squats
1. 50 Ring Push Ups: 2:35
2. 50 Calorie Bike: 2:42
3. 50 Front Squats: 4:56 Yikes!!! Probably shouldn’t have done this right after the bike.
4. Sledge Hammer Strikes: 2:47
Thanks Erin and Jason.
3. Squats: 5:15. 20@40# and 30 goblet with 1.5pd (Thanks Jay)
1. Rings: 3:00
4. Sledge: 3:45 (1:10 on dominant side)
2. 2:53. Let’s turned into lead pipes 60 seconds after.
Thanks Erin (The Sledge Hammer) Ewasiuk and Jay (No splits) Burke.
1. 5:31
2. 3:32
3. 2:41
4. 3:18
Thanks Erin and Jay!
I never remember to look at the clock so
1. Squats around 2 min with 15#
2. Sledgehammer (the reason I came) way harder on my non dominate hand-first time doing them in a WOD
3.50 cal on rower 2:40
4. Pu-did 10 on rings on knees then rest on knees this took me awhile 🙁
Thanks coaches
3. 5:48 at 60#
1. 4:24
4. 3:15
2. 2:24 rowed (thankful that the bike was lined up)
1) 2:42
3) 4:25 @ 45#
4) 3:15
2) 2:51 rower, damper @ 6
thx Erin!