“Wake Up Call”
4 Rounds:
15 Calorie Row
10 Push Jerks (185/135)
5 Muscle Ups (Ring or Bar)
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Compare Scores HERE
Endurance WOD
Part 1:
5 rounds: 1min row, 10sec rest, 1min bike, 10sec rest, 1min run
40sec rest b/t rounds
10min rest (warm-up back squat)
Part 2:
5 rounds:
5x heavy back squat (135/95)
10x max distance broad jumps (goal: length of turf)
50x plate (45#) jumps (starting w/ feet at 9:00 and 3:00 o’clock)
3min rest
15.4 re-test – 63 RX. Really happy with the improvement. Thanks to Manchester for judging and pushing me. Would’ve liked to hit the 70s but 185 is still on the heavier side for me; still very pleased with the 7 rep pr.
Nice work!
I’ll be in this afternoon to give it another go.
“Wake Up Call” 13:01, 45#, bike for row, strict PUs (red band) for MUT
“Wake up Call” – 18:35 [155#]. pretty big improvement – capped out at 20 minutes last time with a bunch of reps still remaining. Will try to make it to the 6:30 to do 15.4 as I was in VT back half of last week
“Wake Up Call” 13:30, 95#, PUs for MUT , red/blue band – only 3 rounds, not feeling well this am!
“Wake Up Call” 11:17, 45#, Ring Rows for MUT
Wake-up call – at 20min time cap I was at 3 Rd + 19. Finished WOD at 23:49 – 110#, BMU – no failed attempts. Push jerks were 10, 6/4, 5/5 and 4/3/3 plus 1 no rep. BMU were mostly bat-winged and singles.
Last time I did 105#, MUT for 18:20. Happy I increased the weight a bit (right Sarah 🙂 and did all 20 BMU. Was a grind, but a good one!
Wake-up call: 19:12 push press 85#, assisted bar mups with green band. Thanks Kate for pushing me today!!
need to work on push press and being able to do heavier weights there and continue working to get a muscle up!
Wake-Up Call- 19:25rx w/ bar muscle-ups; jerks went unbroken rounds 1&4 and 7/3 rounds 2&3.
Last time we did this I used 125# and only did 3 ring muscle-ups per round. Took me 20:29. Over a minute faster today with a heavier weight and more muscle-ups. I’ll take it.
Did part 1 of the Endurance WOD with Sara B, Britt, and Carrie. We rotated every minute between the treadmill, rower, bike, and rest. Averaged about 230m on the run, 14-15 calories on the rower, and 9-10 calories on the bike. Thanx for the push ladies!
Wake Up Call – 18:31, 45#, jumping MU (30″ and 2 45# plates)
15:54 – 45# push jerks – all unbroken. 5 strict pull ups instead of MUs.
15.4 – 36 Rx (missed a handful of strong HSPU due to getting a little too quick between reps, losing balance and falling off the wall)
“wake up call” – 15:01 (185# x 8 reps x 4, MUT)
15.4.2 – 57 Rx (6 rep improvement).
Big thanks to Cashton for judging me. No reps (roughly 7-10) hurt real bad. Just fiddling w/ distance from wall and not quite hitting that standard. Minimize those, and I’m in the 60’s or 70’s. Cleans felt 1000x better than on Friday morning. Oh well…standards were solid and camaraderie was great.
Great improvement Bill!
Black iPhone w a speck case left in the gym tonight.. I turned if off to save the battery but it’s in the drawer if you are missing one
How about a bag of mushrooms? ☺️
Wake up call: 15:30, 65#, jumping bar mu from 24″ box. Thanks to Michele for making me put 10 more lbs on!
Endurance wod circuit style with Michele, Carrie, and Sara. Did not keep track of calories.
Wake up call – 2+21 RX. Pretty happy with this. I knew it was unrealistic to get through the whole thing at 185 so just chipped away at it. Definitely getting more comfortable moving 185, which is good. MU’s felt awesome!
Retest of 15.4: 44 reps Rx. Up 8 reps from last time.
15.4 95 – great working out with Janice, Nissa, and Nicole! Congratulations ladies for working those reps!!
15.4 – a whopping 15rx 🙂 – I can say I wish it were better but in reality I have not done RX HSPU in a WOD ever, so I will take it.
Would have like to do Wake Up Call but didn’t make it back in today.
Part one of Endurance with Michele, Britt and Carrie – great job ladies – didn’t pay attention to calories.