Thursday, February 10, 2011
A. OHS – 3 reps x 5 sets @ 3211, rest 90 seconds
B. As many rounds in 10 minutes:
15 Push Press = 95#/65#
30 Jumping Pull-ups
Coach’s notes: Pause in OHS is 2 seconds at bottom. Post loads for A and time for B to comments.
6 am class ” burpees &ladders”
7 burpees after each failed ladder
1. Thruster ladder up 1-10 for time
Adelle 42# 7:30. Rick 65# 5:34
2. Pull up ladder 1-5 number of rounds in 7 mins
Adelle 3. Rick 4
3. Box jumps 1-15-1 continuous jumping rest as required
Adelle used small box 1 set of burpees at10 time 15:31
Rick started with 20″ box then switched to 18″ 7 sets of burpees time 17:03
Great work everyone. This was a real chipper
Thanks Laura and Colin.
6 am class as above:
1. 39# (whatever the greys are…?) 5:56
2. 4 rounds with blue band
3. 13:22
Got up to 13 on the medium box, then switch to small
3 sets of burpee penalty.
Adelle, I like that you write out the wod so I dont have to! haha
A. worked up to 115# these felt way better today than they have before
B. 3 rnds + 11 PP as Rx’d
Good job everybody this morning! Thanks Ali, great class!
A: 45/65/75/85/95- Should have went a little higher but 95 did feel tough.
B: 7 rounds + 11 pp- everything unbroken until round 6 when I hit a big cement wall! Thanks Ali for the fun class and the encouragement!! Krista, thanks for the push as well, you did awesome today- along with everyone in the 9:30 class!
Did saturday’s wod 3 rounds: 5 muscle ups, 25 GHD sit-ups, 50 double unders
12:26 as rx’d (muscle ups: 2,2,1/2,1,1,1/1(f) 1,1,1,1,1) *first time getting 50 UB double unders!! 2/3 in wod UB, did another 50 UB in warmup*
Thanks Ali for letting me do this wod! Katie you were awesome strong today – great job!
Olga, your PP’s were solid as well! Nice work everyone at 9:30
A.) 72/102/112/122/132
B.) 7rds + 6PP, thanks for the push Rogan. Great job Katie!!! Thanks Laura, good class.
Neil
A. 65/75/85/95/105
B. 3 rds + 15 PP + 6 JPU’s – realized when I got home I only used 85 lbs .. rats
Judy
A. 22/24.5/27.0/27.0/29/5
B. 3 rds + 6 PP
Way to go Chelsea & Katie. Great numbers!
A: 115/135/155/165/175×2 failed 3rd (shoulder)
B: Bench Press 135/185/195/205/215/225 (3011)
A: 52/55/57/62/65/67
B. 4 rounds
A.- 45/55/65/75/85
B.- 4 rounds