Wednesday 7 September

Monna pressing overheadLumberjack 20

20 Deadlifts (275 /185 lbs)
Run 400m
20 KB swings (2 / 1.5 pood)
Run 400m
20 Overhead Squats (115 / 75 lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45 / 30 lbs each)
Run 400m

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22 thoughts on “Wednesday 7 September

  1. Inspiring crew this morning…

    Mixed leveling with a 36:49 time:

    All runs @ 400m
    DL – 155lb || KBS – 1.25 pood || OHS – 45lb bar || Burpees || Chest to Bar – 15 (5 or so didn’t quite make it) || Box Jumps – 20″ || DB Squat Cleans – 25lbs

  2. Time: 31:50

    Scaled DL to 175# and OHS to 65# the rest Rx’d. Glad I dragged my butt out of bed for this one! It hurt so good :D. Great job morning crew!

  3. 36:54 RX’d (if we were being judged then about 6 of my CTB pullups would not have counted, thanks Jeff for keeping me honest on them and showing me a different grip). Way to go morning crew! Jay kept me “in check” this morning. My goal was to keep up with him. I usually attempt to “chase” Melissa or Sarah but they lapped me once or twice and I had to find a new target. First time doing overhead squats at 75#’s and I am surprised I got through 20.

    1. Thanks for setting the pace and the kipping advice! It’s that “never-quit” attitude that inspires folks like me to hit the 400m track one last time.

  4. Really fun morning crew today! Jay and Justin made some great progress on overhead squat. Everyone worked extremely hard. Was a pleasure to coach.

    After class I did 50 yd hill sprints with a 50 lb sandbag, 15 sprints total, with 45-60 seconds rest between sprints. Times ranged from 9.5 to 12.5 seconds, which includes time to coast to a stop and look at the timer hanging from my neck.

  5. Every now and then a WOD comes along that becomes a nemesis. As of this morning Lumberjack came collecting. I failed to pay the due. It will come back for what I owe and I will be more prepared when the time comes. 160# deads, 65#OHS, 1.25kb, DNF at 11 DB cleans.

  6. Brutal. I’ll sleep well tonight. 40:05 Rx. Appreciated the coaching from Jordan. This one was heavy for me.

  7. WOW this one was rough!! 36:54 with 165# DL and 65# OHS, rest Rx. Thanks Jeff for the push through the DB squat cleans, without you telling me to do it, I would have just stood there! Awesome 630pm class, you all kicked ASS:-)
    Props Kristen for doing that one Rx’d!

    1. Happy to do it. I felt your pain on the DB squat cleans. They are sooooo long and painful at the end of that WOD.

  8. Nice push to the finish 6:30 class! Incredibly difficult for me. I had to do chest to bar pull ups one at a time, I couldn’t get the kip. Scaled the DL to 165#, whew that was heavy! Scaled OHS to 55#. What a killer workout…but as Miss Fowler wrote, “it hurt so good.” Glad I finished it! 40:32

  9. This evening I did the following strength WOD:
    3 rounds (untimed)
    10 glute ham raises
    20 kettlebell snatches, right arm, 2 pood (2 sets of 10)

    followed the 3 rounds with 30 GHD situps.

    GHRs are a very potent exercise. Lights up the distal end of my hamstrings like nothing I’ve ever experienced.

  10. 29:11 Rx’d

    I was chasing Ben and trying to stay in front of Zan the entire workout. Thanks for the push! I enjoyed working with the 6:30 class tonight. You all rocked!

  11. 31:29 Rx

    Jason came in from the run while I was doing CTB PUs and said “don’t let me catch up to you B!” I hauled ass after that! Thanks Mandy for the push on the last run…those DB squat cleans killed!

  12. 41:48 Gold/Rx mix (165# DL, 1.5pd KBS at American standard, 65# OHS, 25# DBS).

    Man that was rough. Had to scale more than I wanted to, but I was glad to just get it done. Had some difficulties with equipment a couple of times… Thanks everyone for the push at the end and thank you Daniel for letting me continue after cutoff! And Jeff, you know what you are. =p

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