Who’s psyched it’s the Friday?!?!
Onesies
Athletes choose (1) from each section:
1) 1-Rep Squat Test
Front Squat, Back Squat, or Overhead Squat
2) Gymnastics Test
Max Ring Muscle-Ups, Max Pull-Ups, or Max Handstand Pushups
3) Conditioning Test
500m Row for Time
Post Scores to Comments.
Box Brief
31 Heroes Fundraiser is this Saturday, August 6th!
Back squat 220
SHSPU 21
500 meter row 1:33
Strong on those strict HSPU! I could only dream of hitting 21 strict.
Back Squat: 245
Max MU: 5 (1 rep PR)
500m Row: 1:32.8 (1 second PR)
Comptrain for time: 9:05ish
30 PC (175#)
30 Lateral burpee over bar
30 Cal Airdyne
Overhead squat: 205
Max MU: 3
500M row: 1:33.9
Back squat 205#
Pull ups: 4
500m Row: 1:41
30 Ring rows
1RM Back Squat 285 vs 255 last nov (1.5x BW yay)
Max ring MU 2
Row 500m TT 1:28.6 vs 1:32 last dec
EMOM-12 even: 25 DU, odd: 5 strict C2B
Extra thanks to Sean today for the rowing drills, and to Brian for the MU technique tips.
Edwin, that’s HUGE on the row. Sub 1:30 is no joke!!!! Nice work man.
Onesies
OHS – 135; 10lb PR!
HSPU – 16 kipping
500m row – 1:49.4
Thanks for a great class, Brian! Good to see you!! 🙂
And great to see Terri and Len and meet everyone at the 9:30am class! Great work Vickie!
Awesome PR today April. Loved meeting and WODDING with you. Keep up the great work??? come back soon!
Front Squat: 250 (5# PR)
Kipping pull up: 40 (13 rep PR)
500m Row: 1:32 (4 second PR)
Muscle up progression
100 GHD
100 GHD!! Nice, your abs thank you.
ONESIES:
Sean said “do the thing you dislike the most….”
Overhead Squat: 75# — had more in me, ran out of time.
Ring Row 10, kip swings 10
Row: 1:58:3 (took me about 1 min of recovery time to get the first FU$k out!!)
EMOM 5 Handstand Holds 20sec.
Crossover Symmetry Activation 7/10
KB shoulder presses 20#, 10 ea side
Bulgarian Split Squats, 10 ea side x 2 (twice)
5 more kip swings
OHS – 185# – 20# PR
Strict Pull Ups – 9
500m Row – 1:25.2 – 2.5 second PR
!!!
Onesies:
Overhead Squat: 195#x3
MU: slipped through the rings around 3 or 4 and had to shut it down
500m Row: 1:29.3 (:05 PR)
Onesies:
Front squat: 125
Ring rows and kipping swings: 15
500m row: 1:54
Also – Cindy CRUSHED it today!
Surprised myself!
getting back into backsquats today, did 5×5 sets for 225. (PR for 5×5 did not test 1RM)
4 strict pull-ups, and the just couldn’t get that chin above for the 5th.
Row @1:33
Yea!! Nice Row, Too
Front squat 135. Pretty happy with that all things considered
12 strict pull ups
1 min 44 sec row
Onesies (at home)
Sprained MCL last Saturday, it was barking at me today so…I barked back!!
Back Squat: 320# (5# PR, stopped here but there is more in the tank)
MU’s: 7, tied PR but this was the first time my arms were totally straight between reps so a legit 7
500M row: 1:29, never did this before, not sure why but had no comparison. Happy w/ sub 1:30 but definitely mo’ in the tizzle
Miss y’all, see you in the AM
Onesies:
275 front squat
3 MUs
500m row: 1:21.6 (5 sec pr)
Great class 5:30!
Killed it buddy! Awesome job!
Two words…Macho Man Randy Savage Row!!! Okay, that was five words but 1:21, what!!!!
Nice job Sonny!
Back squat 245 – 20# pr!!
Max pull-ups 25
Row – 1:34 13 second PR from December
Back squat – 185. 5# off of PR, but I guess that’s what happens when you only get through half of the hatch cycle, for the 5th time :/
500m row – 1:47
Got 4 consecutive MU. not a PR, but 6 is close!