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Thursday, November 10, 2022

Zephyr

Skill/Strength:
Every 1:30 for 5 Rounds
10-8-6-4-2
Strict Press
-Add load each round, getting as heavy as possible

Metcon:
21-15-9
Deficit Handstand Pushups 3” for everyone
Pullups

Accessory Work:
Every 2 mins for 6 Rounds
6 L/6 R Single Arm Dumbbell Shoulder-to-Overheads as heavy as possible
12 Strict Ring Dips

Mobility:
3 min lat smash per side

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Brandon Larsen
8:31
2
0
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Cody Stelmach
“Well, I could be wrong, but I believe diversity is an old, old wooden ship that was used during the Civil War era.“
3x20 Landmine presses // conditioning piece // single leg RDLs, ghd Turkish sit-ups, hip ext
13
0
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Danielle Sherman
4:22
Strict press 65-95 (not great)
6
0
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Devon Deda
Missed the time - scaled
HSPU 2” deficit + SP to 125#
16
1
I call a 2in deficit Rx-ish rather than scaled😉
Krystal Lowney
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Ian Wilson
Fun with great friends!
17
0
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James Mueller
Personal training session with Cody at 9:15 classEnded with 145 strict press, WOD 14:38 1 in deficit. Dead shoulders.
17
1
all I gotta know is at what cost 😇 😀
Tim Sanders
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Jenna Decker
8:42
10 strict press in the first round? Go ahead, make your jokes, Mr. Jokey... Joke-maker. HSPU deficit from box, purple band PUs.
11
0
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Jennifer Gleason
DLs and Ring Rows 6:28
9
0
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Jenny Wesolowski
9:24
Hspu with ab mat + 35# plate. Been a hot minute since I did these. Strict press @ 50#-67# (arms still cashed from Monday 😳)
12
0
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Jim Koehler
11:15 one abmat hspu's
75-165# SP.
12
0
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Jordan Teague
9:58.sc
24" box, attempted banded pull ups, switched to jumping
0
0
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Justin Peterson
2:56 unbroken.
Strict presses @ 75-105-135-165-185
14
3
Cody Stelmach
Mike Taylor
the batteries died on your timer at 2:53 right? right?
Tim Sanders
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Kevin Hansen
5:58
155#
9
0
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Krystal Lowney
14:14 Rx-ish*
Only about a 2in deficit. SP 55#-67#
14
0
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Maria Onaindia
8:40
Deficit off of a box-piked on toes, normal PUs Strict press up to 70#, accessories with 60# DB
13
0
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Michael Green
7:04
75/105/135/165/1@185 boo
11
0
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Mike Taylor
10mins
165lbs
14
0
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Pauly VanderKelen
Stretching WU
5x12 Ab Roll-outs wearing a 50# weight vest and kneeling on (2) 55s, (1) 45, and an AbMat / 5x12 Calf Raises with a 165# barbell alternating with 5x10 Shoulder Fly with 25# dumbbells / 5x15 Shoulder Press with 35# dumbbells.
2
0
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Sean Manion
Practiced HSPU, need to practice more
75-145 Strict Press
7
0
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Steve Kaster
Strict Press up to 205 / 6:30 with Mods
Happy 247th birthday US Marines! Semper Fi
17
2
Ian Wilson
Cody Stelmach
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Sylvia Christensen
11:48
‘Twas a fight
7
0
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Theresa Rosenquist
SP & Yesterday’s Sufferfest
DB SP (LAO&ROM Only R): 20/25/30/35/37.5 & 40x2. See 11/9/22 WOD post(😵💀🪦!)
12
0
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Tom Fameree
8:05
95-145# sp
16
0
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Toni Wilson
Present
Completely different workout, same reps different movements because I tried too hard yesterday, bs 115# to 165#, 21-15-9 of bs at 115# from the ground and ghd with med all
14
0
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Yvonne Otero
5:55, 26# KB swings & goblet squats
DL 55 - 115#
13
0
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