WOD
Power Clean
3 Rep Heavy
Touch and Go
“Legacy”
AMRAP 7:
7 Power Cleans (75/55)
7 Thrusters (75/55)
7 Pull Ups
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115# 3rm (pr). 4+13 55#.
5100 total row
3 rounds: 10 lunges, 15 GHD, 20 box jumps
then
AMRAP 7: 5 cal bike / 15 KB DL @ 44# (5 rounds)
2K row today, 8250 total
3 rep heavy: 80#
3 rounds + 10 – 45#, 3 strict pull-ups green band
3 rep heavy 65# (thanks for the coaching on technique Mel)
3 rds + 4, 55#, PUs 5/3/3 red band
3 rep max 90#
4+3 3 PU/rd (got them for the first time today!)
Hell yeah Brett!
Nice Job Brett!!!
GREAT Brett! Congratulations!
CONGRATS!!
Thanks everyone! It was a great way to start the day!!!
3RM – 175# (caught #3 of 185# funky and jammed my thumb)
WOD – 6+5 Rx
3rm: 195# wod: 5+14 Rx
3RM-185#
Wod:4 rds
3rm: 190# [failed third attempt at 195#]
WOD – 5+4 Rx
3rm: 125#
Wod – 15 + 17 reps – strict press instead of thruster (needed to rest knee)
Row 3k, Total 1285m
For the love of… 5 + 17, NOT 15!!!!
and row total is 12,850m. I quit, I’m going back to bed.
245# for 3. 7 rounds rx.
100# 3rm
4+5 55#/3 kipping PU—–Finally got my first kipping PU last night, Thank you Mel and Keith for all your help!! 🙂
Congrats Carly!!
235# / 6 rds rx. For my notes: amrap 6:25
#yobogoya
205# / 6 rds Rx
3rm:125#, 4+7reps rx
3RM – 115# (hit 125# and 135# for 1 only)
WOD – 5 + 1 Rx
Row 3k today with running total 9961
175# 3 RM / 5 rounds Rx
95# 3RM, 105# 1RM
3+18 @55#, Thrusters were VERY slow today
9:30am was fun with Britt stringing together some kipping pull ups!!!! (squeal!!!)
Definitely cause for celebration! No more listening to me complain about not being able to do them! 🙂
95# for 2, was so close to 3 but never quite made it.
Made up for my frustration by finally FINALLY getting a legit non banded kipping pullup. I have been chasing that thing for almost 3 years. Thank you Mel for telling me to “just try it” and then telling me to try it for the workout. You know what I’m capable of better than I do!
4 rounds: 55#, 3 kipping pull-ups per round .
Mondays endurance after:
100s: 21,20,21,22,19,21,19
300 1:13, 150 :39
300 1:19 150 :41
100s: 19, 19, 21
Congratulations!! That’s so awesome!
SOOO exciting Britt!! Congrats lady!
Congrats Britt! That’s so awesome!!!
Love it Britt!
3RM 145# – PR. Thanks to the ladies barbell club at 8:30am!
5+19 RX
125# – starfished ugh. I wanted to squat so bad.
4rx – strung together a lot of the pull-ups so I’m calling that a huge victory.
And even with the distraction in front of you! =)
115#x3. 4 rounds rx.
3RM – 125# (PR)
3+17 Rx – slow on thrusters – legs shot from the “warmup” row. but it’s always a big day for me to do any barbell wod rx
145# x 3, 3 rds + 19 Rx
195#
5+7 Rx
3RM 255#
5+3Rx
3RM 215#… then got 225# for a 1RM PR
5+7 FS for thrusters
135# for 3, 5 rounds Rx