Thursday, April 13, 2017
Sneaky
If we ever build our own building we are going to have a strong man section for us all to play in outside, that’s fun stuff. I do believe we will be flipping those tires quite often for the coming months. On that note here’s a little pointer for you all, instead of thinking about lifting the tire up put your shoulder into it pushing into the tire. The ground catches the rubber and it’s now a lever. I’ll show whoever wants to learn how to do it. Just ask me when you see me.
I’m experimenting with some heavyish stuff today so make sure you get in on time and listen up so the coaches can get you warmed up properly or else you’ll probably die.
Have a great Thursday
I’m experimenting with some heavyish stuff today so make sure you get in on time and listen up so the coaches can get you warmed up properly or else you’ll probably die.
Have a great Thursday
This is going to suck
Grant you are a maniac 🤣 see you tomorrow.
That was indeed fun today.
1.) Every 90 seconds complete 1 round of complex for 5 rounds
5 Deadlift, 225/155lb
3 Power Clean 225/155lb
1 Jerk 225/155lb
note: I just want to see what happens with this. 225/155 is a lot for the majority of us by so i’m gonna say 205/145, 185/130, 155/105, 135/95 115/85 are your scaling options. please pick one of these weights.
2.) Sneaky
20 minute AMRAP
5 Back Extensions
10 Wallballs 20/14lb
15 Hip Extensions
25 Wall Facing Squats
20m Handstand Walk
note: rx is toes touching wall, palms flat on wall
*3.) 3 rounds
Max Effort Burpee Box Overs 24/20″ in 1 minute
rest 1 minute
Max Effort Strict Handstand Push-ups in 1 minute
rest 1 minute
Max Effort cal Row in 1 minute
rest 1 minute
note: goal is to meet or exceed reps of prior round of movement, if you complete goal continue triplet until you get less reps than the round prior.
*4.) for time, 10 minute cap
5 rounds,
20m Sled Push 3×45/2×45
5 Box Jump 36/30″
5 Deadlift, 225/155lb
3 Power Clean 225/155lb
1 Jerk 225/155lb
note: I just want to see what happens with this. 225/155 is a lot for the majority of us by so i’m gonna say 205/145, 185/130, 155/105, 135/95 115/85 are your scaling options. please pick one of these weights.
2.) Sneaky
20 minute AMRAP
5 Back Extensions
10 Wallballs 20/14lb
15 Hip Extensions
25 Wall Facing Squats
20m Handstand Walk
note: rx is toes touching wall, palms flat on wall
*3.) 3 rounds
Max Effort Burpee Box Overs 24/20″ in 1 minute
rest 1 minute
Max Effort Strict Handstand Push-ups in 1 minute
rest 1 minute
Max Effort cal Row in 1 minute
rest 1 minute
note: goal is to meet or exceed reps of prior round of movement, if you complete goal continue triplet until you get less reps than the round prior.
*4.) for time, 10 minute cap
5 rounds,
20m Sled Push 3×45/2×45
5 Box Jump 36/30″
You must login above to log your score
Angel Anderson
3 rounds +10 wall squats
HS walks to wall and some shoulder taps on wall 95# complex (I liked that! Should've went heavier) One sled-push and 1 box jump before I murdered my shin (sorry Antonia, I tried 😂)
0
0
Antonia Shanle
Complex@155# unbroken and fuuuuunn
3 ish rounds kinda or something. Sled push&BJ ✔️ Really been missing my 1130 gang!❤️
13
7
11:30 is an exclusive club and you should not miss any opportunity to be there!
Very true Jim. Invite only!😜
Nice to have you Kate!
I MISS YOU SO MUCH! 11:30 is where you should be...who needs school when you have friends? Lol
Exactly! Ugh dropping out ASAP just for you guys.
YGASS!
Nice to be included today 💃
Betsy Soletski
5+5 back ext
95# Complex Shoulder touches for hs walks Wall squats = challenging
17
0
Brett Kohout
Complex, 135# UB
2 rds + 15m HSW; EC#4 6 rds 3x45, start @ far side of box next time
5
0
Brittany Nohr
135 complex unbroken no jerks
Made my shoulder real mad spent the rest of class icing and mobilizing
6
0
Bryn Odberg
Just shy of 4 rounds, did squats with toes on the wall
85# complex for 3 rounds then my shoulder quit on me. Subbed in 9 135# DLs
3
1
Nicely done!
Derek LaBonte
complex @225 all unbroken
3 and some change
15
4
I'll take that...
Good boy👊🏼🇺🇸
If you had a madden rating it would be an 89...
You're an animal
Grant Soletski
155 / 4 + 3 Back ext
Complex was really easy will do 185 next time. It was fun watching Jake swear at the bar mid complex. Did shoulder touches off box and toes 4" off wall
15
0
Justin Peterson
Complex Unbroken @ 225 (No Jerks)
4 rounds + 16 Wall Squats RX
14
1
I think u r the only one able to RX wall squats!!!
Laura VanderKelen
Complex at 130#, failed my very last jerk. And wow that was a challenge.
Did the 20 min amrap; sled push/BJ 7:22 rx; 3 rounds of the max efforts, kipping hspu
1
0
Lauren Kalil
3 rounds (spent a while on handstand walks)
105# complex, EC 3 rounds: 12's burpee box overs, 17, 21, 21 SHSPU, 17's cal row
13
0
Pauly VanderKelen
200 cal warm-up on the airdyne
3 UB strict MUs, 3 UB with 10# medball, 3 UB with 14# medball, 2 UB with 20# medball, 3x1 with 25# medball, 10 more unweighted in sets of 3 or 2 / EMOM10 - 8 strict dips on low rings. Needed to break them up starting with the 6th round. / Overhead stability walks with 45# barbell, (1) 26# kettlebell on each side attached with a green band, 5 x 50m / Around-the-Worlds - 10 with 10# plates, 10@15# plates, 10@20#, 2x6 @ 25#, 1@30# / Arm curls - 10 with 35# DBs, 10 with 40# DBs, 8 with 45# DBs
1
0
Rachael Salata
135 UB
Went too light on the complex but didn't really know. Did the thing with Cass. Strict press/SL work after.
1
0
Sal Bertuglia
Complex @ 135 all unbroken
4ish rounds
13
2
Wall squats from 3 feet away.
Your Madden agility rating would be a 77, but your awareness and power both at a stellar 95. Overall a 87. Good work sir
Shane Hanson
Complex unbroken
21-15-9 strict hspu, narrow grip bench (135#), strict ring dips
4
0
Todd Rocheleau
185 for 4 then jumped to 205, should of went the other way...205 felt like 305
Not sure how many rounds...maybe 12 or 16
12
3
Lol. You mean Jim plus one.
You know it Jordan...I'm plus one and even plus 2 most of the time....haha
Haha. That's what matters buddy! Nice work.