A) 10 minutes rope climb practice / Handstand Practice
B) Thruster
1-1-1-1-1-1-1
Post load for each round to comments:
Coach’s Notes: You can take the weight from the rack or the floor. If you are doing the 31 Heroes WOD this Saturday consider at least one or two rounds from the floor.
Date ran late… going to 7am.
Good luck with the week Cindy! Will be done before you know it! Cheers.
Can’t make the 7
86, 95, 105, 115 (f), 115 (pr)
All from the floor
also first time all the way up the rope
115,135,140(f),115
135, 145, 155, 165, 175, 180, 186(f) .. my first time going for a 1RM on Thruster so that explains the 50lb spectrum.
135, 155, 175, 180, 185, 190(f), 190
55, 65, 75, 85, 95-f, 90, 95-f….also did my 35 GHDs
53, 63, 73, 78, 83, 88(f), 88(f)
all from the floor
155, 175, 195, 205, 215, 225 (F), 225 (F) – Very weak of me failing 225 twice but other than that happy that I got 215.
Way To Go Mossy!!! You Crushed It Today, Saturday Will Be “To Easy” For You
Suhweet thrustin’ Cagey! You killed it today. Form was perfecto, speed was right-on.
WTG!
95, 115, 125, 135, 145
115,135,140,151(f)
Was only to do 4 lifts.
145, 145, 165(F), 165(F), 150(F), 150, 145
Shoulder flexibility is the issue
135, 145, 156, 165, 176 (PR)
Yessir! Congrats on the PR, Nick! Superb!
95, 115, 121(f), 115, 131(f)
Progression went: 95*5, 115*5, 135*1, 145*1, 155*1, 165 (F – got it about 3/4 of the way up), 160 (F – barely left my shoulders), 135*1 (just because)
145 & 155 were PRs, and I think I can do 165 on another day.
95, 105, 115, 125, 135(f), 130, 135 (f)
50,55.65,75,80,85f 85
Fun to lift with Laura you are amazing and kara great to be next to you!
rope climb no go
handstands felt good
Thanks for the extra push! You were both awesome today!
Signed up for 10:30 but have to come to noon instead
75, 85, 90, 95, 105 (PR), 110 (PR)
Fun day at the box.. Thanks 7amers.
Way to thrust your tail off Cage!
Great to meet Dave from DC!
Progression: 95 x 5, 115 x 5, 135 x 1, 145 x 1, 155×1 (F) , 155 x 1 – PR=155
Good working w/ you Jon. Thanks for coaching me up!
Nice job today!
115, 135, 145, 155, 165, 175, 185
53, 63, 73, 78(F), 63, 68 (2)
From the floor
Push press bc of knee injury
45, 65, 70, 75, 75, 80, 85 (F)
45, 55, 65, 70, 75, 80, 85. Thanks for pushing me to get that 85# Shaun!
Travel WOD (LaLanne San Fran)
3 rounds of 400m run, 100 DUs (300 singles)
max height box jump (40 inches)
Annie, 25:20 RX
100 pullups
100 push ups
100 sit ups
100 air squats
75, 95, 105, 115, 120, 125(f), 125
Work on landing solidly on the cleans. Left knee twisting in… not good for the knee.
Thanks all for feedback and help.
Noice Dina!! Quite the comeback you’re on! Love it…congrats.
SWEEEET!!! Way to go Dina your one of my role models
whoops … name of SF workout was Angie, not Annie.
Wow- tough WOD
Thrusters: 65, 75, 85, 90 (pr), 95 (pr) and failed several more times after that.
95 is a thruster pr, and the most weight I’ve ever gotten overhead.
from the floor…
YEAH KC! Congrats on the PRs all over the place!
115, 135, 146, 155, 165, 175 (f), 170(f) PR
Nice job beast!
Accidentally signed up for class. Not gonna make it tonight.
115, 135, 146, 155, 165, 175 (f), 170
Great working out with you Kevin, gotta love the rope burn!
135,145,155, 185,195f,195f, 195f-
Another tourist WOD:
6 rounds for time:
10 pull ups
200m run
7:21 Rx all no cushy bands straight unassisted pull ups
Post WOD: Rope climb and I managed to get past the half way mark a first
95, 115, 120, 120, 125, 130(F), 130
73, 83, 93, 103, 113, 123 (rack), 123 (f)… I can’t remember if 113 was from the rack or not…
135, 155, 175, 186, 191(f), 191(pr)…did a bunch at 115 after
65, 70, 75, 80, 85, 90, 95, 100 (thanks Todd!!!)
Great working with Mandy tonight!
way to get 100!
65,75,80,85,90(f),90,95(f)
135-145-155-165-165-175(f)-175
115, 165, 185, 205, 215 (f), 215
155, 185, 205, 225, 245 i guess that’s a PR since i’ve never done heavy Thrusters.
***113PR***
63X5(X2)
83X3(X2)
93X1
103X1
113X1*
123(F)
123(F)
117(Faillllll, but only because I was fatigued, boohoo)