“Pour It Up”
AMRAP 7:
Up Ladder of
1 Squat Clean Thruster (165/115)
1 Burpee Over the Bar
2 Squat Clean Thrusters
2 Burpees Over the Bar
Etc…
Post Reps to Comments.
Specialty Class
Run As Far As Possible in 20 Minutes
1 Minute On/:30 Off
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Deb
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43 reps rx. and hit a 225 1rm…need to work on actually getting some hip/leg power into the press of the thruster.
“Pour it Up” – 24 (135#). I am fired up about this. Squat cleans and thrusters are both tough but coming along. This was a big jump.
awesome work buddy!! great start to your day!
Pour It Up: 33 (135#) Very happy with this. Max Squat Clean Thruster: 145# re-dip at 155# on the thruster.. Plan to get 160# next time to make up for it.
“Pour it Up” 50 reps, 45#, 1 rep max 65#
“Pour it Up” 36reps, 85#
“Pour it up” 53 55# (1 Rep Max 75#) I pushed for 80# almost but couldn’t get under the bar..
35 reps, #40 BB (55 max)
56 reps rx
51 reps RX
31 reps. RX. First wod at Cash CF. Boys have day off. Need to work on being more explosive out of the squat.
Nice! Way to get after it at home!
Pour it Up: 44 75# 1st 2 rnds, 65# last 4 rnds 85# max + 1600 m run and….my first kipping pull up…and the positives just keep coming
Lourdes, great job on your KPU, AND everything else you have accomplished to date, and the FIRSTS will continue to keep on coming!
congrats on the Kip PU!!! That’s a great accomplishment!
Congrats on the kipping pull-up!!!
Thank you Mel, Rap, Michele, Kate, Sara and my fellow DCF-ers for all of your encouragement and support! I am so happy with each achievement and goal I reach and totally inspired by what I see as possible…Dave! Jen! Sherry! Kathy and Kevin C!!! The Sara(h)s Colket & Brown! and many, many more!!! And I’d like to thank the academy, my agent…music please…oh and Janice for keeping the burpees to a minimum this challenge….
you go girl! congrats and so well deserved!!
You inspire us all every day, Lourdes! What you have accomplished is so so awesome… absolutely can’t wait to see what’s next for you!
“Pour It Up” – I’m out of town all week but saw this was one I could do at the local fitness center so I ran there, did the AMRAP, and ran back. 49 reps with 85#.
Way to go Marc!
Lourdes- You look amazing! I know I tell you every time I see you but it’s TRUE! You truly are a beautiful person inside and out.. Roll the RED carpet, drum roll please- We have a PULL UP …. Congrat’s… As my dad would say- Well done little lady!!
Pour it up
55# 60 reps
Max was 75#
Loved the opportunity to try a max.
Starting a squat cycle soon, so found my 1RM on a back squat today: 155# (15# PR).
#strong — hells yeah!
I was thinking about doing it too!
DO IT!
135# 31 reps
32 Rx
51 reps-Hang clean to push press @ 115# (left leg only) & push ups
“Pour It Up” 58 reps at 85# (105# max)
Pour It Up: 42 reps at 45#, 65# 1RM
Back was tight today so Mel suggested going light. I think it was a good decision
Pour it up – 135# 66 reps
Extra work afterwards with Sam, And Brian OTM 5 HSPU 20 DUs
Pour it up: – 115# 35 Reps
30 Rx
maxed out at 205 squat clean thruster
Sunday: Gran Fondo New England 104mi bike ride. My first century ride!!! Felt GREAT today too. We’ll see if any DOMS kick in tomorrow… 😉
Congrats AK!
Awesome AK! Congrats!!
45 (80#) 105# Max
46 @ 115, should have done 135 I guess. Maxed out at 165.
34 rx
54 @ #75. 1rm #100
1500m for the specialty class
39, started with 95# and dropped to 85# after the second round. Max was 115 I think
Found my 1RM back squat after class and thinking about doing a squat cycle too. 1 RM was 215# Sarah or Nicole, want to share your squat cycles?
unreal number 🙂 #strong!