MORNING CLASS:
A. HANG CLEAN HIGH PULL 3X5
B. SA DB BENT ROW 3 X 6
+
WITH A PARTNER:
2 MIN AMRAP HAND RELEASE PUSHUPS
3 MIN AMRAP KBS (OR DBS) RUSSIAN
4 MIN AMRAP BOX JUMP
AFTERNOON CLASS:
REVIEW HANG CLEAN HIGH PULL, PARTNER UP AND PERFORM 5 REPS, FEEDBACK, 5 MORE REPS. SWITCH, THEN WRITE DOWN WHAT YOU NEED WORK ON on the blog
A. HANG CLEAN HIGH PULL 3X5
A2. PULLUPS OR LAT PULLDOWN 3 X 8
ON YOUR OWN:
WARM UP TO HEAVY SET OF 10
THEN FOR TIME:
10 BACK SQUATS
200M SPRINT
30 BURPEES
28 comments:
Rory Abraham
Dead lifts finished at 195
DB rows ended at 70
average 10 pullups per set
60 pushups also done
thanks for being chill today
Jason MacNaughton
DL - 145
DB rows -60
pullups- 28,24,20
55 push ups
30 lb KB swing
80 box jumps
Eloisa Martinez
DL - 45-45-55
pull ups I really cant do these
30 pushups
50 kb swings
50 box jumps
Josh Wilkinson
DL - 45-45-55
pull ups I really cant do these
30 pushups
50 kb swings
50 box jumps
Jack Lonergan
Dead lift 105
SADB row 50
pull ups total 18
50 push up
85 kb swing
36 box jump
Ashton Ponzer
Dead lift 65
SADB row 27.5
pull ups total 18
50 push up
75 kb swing
38 box jump
Cody shaw
deadlift 55
SADB row 50 -55
pullups total 19
14 AMRAP pushups
25 AMRAP KB swings
AMRAP box jumps 44
sean starkie
eadlift 55
SADB row 50 -55
pullups total 25
14 AMRAP pushups
25 AMRAP KB swings
eli tasker
a1 b1 b2 compleate
37 pull ups kippping
27 push ups
47 ketlebells
45 box jumps
Zaul Moayedian
all complete
deadlift-205
row- 55
push ups - 40
kettle bells - 20
box jumps - 60
David k
all complete
deadlift-95
row- 25
push ups - 40
kettle bells - 27
box jumps - 50
John Diaz
all complete
deadlift-205
row- 55
push ups - 38
kettle bells - 26
box jumps - 68
Zane Marte
deadlift 60
row 15
43 push ups
57 kettle bell swings
63 box jumps
Jack Savage
Deadlift 135
db rows 40
40 pushups
60 kbswings
50 boxjumps
tim hench
completed
evan wilcox
completed
antonio bravo
completed
Kyle Kramer
85 deadlift
45 dumbell row
amrap
39 pushups
50 kb swings
45 box jumps
Stephen Guinta
85 dealift
35 dumbell row
amrap
29 pushps
35 kb swing
40 box jump
Davis Grady
85 deadlift
35 dumbell row
amrap
22 push
28 kb swing
35 box jump
tage lisser
85 deadlift
35 dumbell rows
pull ups 4
amrap
24 pushups
50 kb swins
box jumps 10
BEn Hunsinger
dead lift: 85
db rows: 30
pull ups: 15/13/12
amrap
pushups 40
kb swings: 80
box jumps: 35
adrian sholomitsky
dead lift85
db rows 37.5
pullups 7 6 5
amrap
push ups 30
kb swings 47
box jumps 30
Carolyn Blaker
deadlift- 65
rows- 22.5
pullups- 30, 25, 15
pushups- 49
kb swings- 50ish
box jumps- 50ish
Emily Blaker
Dead lift: 65
Rows: 22.5
Pull ups with band: 35, 20, 17
Push ups: 46
Kb swings: 54
Box jumps: 59
Lucas Long
1st period
Dead Lift: 135/135/135/140/140
Rows: 55
Pull ups with Band: 35,25,20
Push ups: 40
Kb Swings: 55
Box Jumps: 65
Dallas Buller p5
his hat was red and white. a good hang position starts at the top of the knees
Dallas Buller p5
Feedback: i need to work on hitting the bar against my thighs
Matthew "Italian Boy Wonder" Vitale P.5
Feedback: Need to work on hitting the bar against thighs. May help to straighten out my back more.
Rachel Resnick
Black
Push it off ur thighes
Abby Kaupert
black
Keep your back straight
Flora May
Black
Keep your elbows up
185 sqaut meton
time: 2:57
Eric LaBouve
25 25 25
45
Erik Anderson
Red/white hat
pop hips, jump to toes
3:36
red/white hat
One point- start with a good hang position at top of knees
pardner feedback: good job
Simon Gorer
Deadlift: 135
SA-DBR: 55
row- 60
push ups - 45
kettle bells - 20
box jumps - 50
Edward Zarkoff
Black
Keep back straight
Keanu Lam
Met com: 3:02
red/white hat
pop hips to jump to toes
Mikol Fajardo
uhh is it a Blue and white hat
Luc Huizinga
red and white hat
bounce the bar higher
Krystopher Weeton
Dead lift: 65
Rows: 22.5
Pull ups with band: 15, 20, 13
Push ups: 26
Kb swings: 46
Box jumps: 32
10/29/12
Kaitlyn Papka
20lbs + bar dead lift
bar shoulder press
4 rounds, 10 wall balls
6 rounds, 10 kettle bell swings
Rory Abraham
Shoulder press finished at 135
Dead lift finished at 175
6 rounds wall ball+ run
8 rounds kettle bell +burpees
Emily Blaker
shoulder press: bar
dead lift: 65 pounds
4 rounds + 10 wall ball
5 rounds kettle bell and burpies
Carolyn Blaker
shoulder press- 45lb bar
deadlift- 65lbs
5 rounds run and wall ball
5 rounds kb swing and burpees
Jack Lonergan
Shoulder presss 95
deadlift 115
6/5 rounds
Davis Grady
shoulder: 65
deadlift: 75
4 round run wall
3 round kb burpee
Stephen Guinta
dead lift max 85
shoulder press 65
rounds 4
rounds 4
Jason MacNaugton
DL - 135
SP-105
5 rounds
5 rounds
Zane Marte
Deadlift 60
Shoulder press 25
2 rounds
then 3 rounds
Kyle Kramer
dead lift 85
shoulder press 65
4 rounds
4 rounds
tim hench
dead lift 210
shoulder press 90
5 rounds
4 rounds
zaul moayedian
dead lift - 245
shoulder press -90
4 rounds
4 rounds
John Diaz
dead lift - 245
shoulder press -115
4 rounds
4 rounds
David Kesser
dead 135
shoulder 60
4
4
tage lisser
deadlift 65
shoulder press 65
1st amrap 4 rounds
2nd amrap 3 rounds
cody shaw
deadlift 155
shoulder press 65
1st amrap 5 rounds
2nd amrap 3.5 rounds
felt like absolute poop. but good poop.
sean starkie
deadlift 155
shoulder press 65
1st amrap 5 rounds
2nd amrap 3.5 rounds
evan wilcox/ antonio bravo
complete
eli tasker
complete
9 set on amrap one
7 sets on amrap 2
i feel awesome
Serena Koo
Red/white hat
jump to toes, extend elbows up to shoulders
3:59
I need to work on my form during hang pull cleans
Eric LaBouve
red hat
4:00
i need to work on legs and abbs
Shane Boswell
red hat
20 lb shoulder press
25 lb dead lifts
amerap 4 sets
second amprap 2 sets
vincent Truong
10lb shoulder
Patrick Pinson
105 shoulder
45 dead lift
35 incline bench
Rachel Resnick
dead lift didnt do because of injuty
shoulder press 45
wall ball AMRAP 4 times
other AMRAP 5 rounds
ryan myers
90 shulder
45 dead lift
30 incline
Kristen Rodriguez
deadlift 55
sholderpress 55
wall ball AMRAP 4 times
other AMRAP 4 rounds
lukas ruckebusch dead lift 75 had to stop after due to sprained wrist. ran to dugout and around science wing
Dallas Buller
deadlift 55
SP 55
wall ball amrap 5times
other amrap 4 times
felt good
Erik Anderson
deadlift 135
shoulder press 95. 85. 65. 65
Wall ball amrap 5 times plus halfway run
kb swing amrap 5
+ plank contest with crispin
205x4 incline, chest
85 dumbell press x5
225x5 squat
200lbx7 machine flies
Kaitlyn Papka
65 lbs bench 1 2 2 2 1
band pull ups 12 10 10 10 8
Zaul Moayedian
dumbell press- 60s 5 times max
pull ups- 4 times max
it was fun..
Emily Blaker
bench at 65 (half body weight)- 10, 10, 8, 7, 5
pull ups with band- 25, 27, 25, 23, 20
Carolyn Blaker
benched 65 half body weight
bench- 10, 10, 8, 8, 8
band pull ups- 21, 20, 20, 20, 17
John Diaz
Rx Bench at 165
Pull Ups:10,10,8,7,7
Cody Shaw
RX dB press 35s 10,10,9,8, 9
Pull ups 10 10 10 10 10
felt MOST EXCELLENT
Rory Abraham
DB press Rx
Pullups averaged 8 reps but they're getting easier for me
Felt gooooooooood
David Kessler
db rows 60 lb
pullups 5 5 5 4 4
Davis Grady
Bench: 105
pullups 5
Jason MacNaughton
Body weight bench: 10,9,9,7,6
pullups: 22, 19, 17, 15,15
sean starkie
bench 155
pull up 10 8 6
Jack Savage
Body weight: 5, 5, 10, 10, 10
Pullups: 5, 7, 9, 10, 10
tim hench
body weight bench:3,4,3,2,1
pull ups:13,12,9,9,7
Kyle Kramer
Body weight bench 5,5,5,7
pull ups 7,6,5,4
Zane Marte
10% body weight bench: 6,4,5,5,5
Pull ups 6,6,5,5,5
Krys Weeton
body Weight: 50
Pullups: 7, 5, 6, 4, 3
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