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Lifting Ourselves and One Another

Monday, November 18, 2019

3 rounds for time of:

30 Ground to Overhead – 115#/75#
15 Sumo Deadlift High Pull – 115#/75#
40 Cal Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard

Comments: 14

28:01 RX
Ouch!
Thanks Derek


29:04 @ 95#. Started at 105# thinking that would be a good challenge and stripped the little 5’s off after only 14 GTOH. Even 95 was soul crushing for the 30 reps. This was a lot harder than it looked.

Good job 9am. Thank to the brand new Coach Derek!! Great sesh today bud.


29:18 at 85#. Did first 15 reps at 95# and stripped weight. Bar felt so heavy today right from the start. Tough WOD! Thanks Derek!! Nice work on your first class!!!!!!


20:57 @ 65#

Stayed light as this is the first time going overhead in 2 weeks due to my shoulder. Super happy as it felt good through out the workout.

Great job 10am
Thanks Derek you did great coaching this morning!


Well that was not easy…..28:30ish. Did this on my lunch break from course at fire department and almost didn’t make it back in time! Nice work Duncan.


Guess I needed a class push!


28:00 RX’d. Thanks for the class Shannon and great warmup!


26:00 @ 95#
Thanks Shannon


28:30
Slow and steady pace

Legs are completely trashed from Saturday in Canmore. I wouldn’t recommend 7(ish) minutes of having to hold a 90# axle bar and doing 74 reverse lunges…


Not feeling great, so lots of scales tonight.
23:30
Scaled the barbell to 95# for all movements. All ground to overhead were clean and jerks, except for the final 10 where I power snatched them all.
Huge class at 5:00, so I had to use an assault bike. Scaled to 30 calories the first two rounds and then finished with 40 calories for the final round.
Thanks Shannon!
Great work today 6:00am and 5:00pm!


22:15
Rx weight
First round rowed 35 calories (was going to scale to 32) then decided I would just do the 40 for the next 2 rounds
Thanks for the great class Shannon!


Yowie Wowie. That looked a lot more benign on paper.
First round rx’d on the barbell then scaled to 65#
Rows were 30/25/25
26:27

Thanks Shannon for all the cues and rowing recommendations.


22:38
55# for STOH and SDLHP
Cal on Assault Bike: worked 2:15 each round 25/21/20
Awesome class Shannon and wicked energy at 5!


Scaled to 80# That was a tough one and underestimated that. Saw the 6pm class going and thought Ahh s$@t, shoulda come at 6 am (wouldn’t have seen all the pain faces then)

Came off the rower after the first round(1250cals/h)ish …..was having trouble getting my breath….went outside for a minute…I think it was about a minute…..I know I went outside though. Came back and slowed it down just a bit to finish the last 2 rounds 25:45. All clean and jerk. Gonna be wired for a while!!

Thanks Shannon for the high pull tips through out, a movement I need some more work on!

Great job small and mighty 7pm.


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