Tuesday, 1/27/2015

Mobility:
Shoulders/Scapulas

Strength:
3x max effort unbroken strict pull ups

WOD:
2 rounds:
AMRAP in 5 minutes:
7 Shoulder-to-Overhead (155#/105#)
7 Toes-to-Bar
Rest 1 minute

Core/Accessory:
100 band pull aparts

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  One thought on “Tuesday, 1/27/2015

  1. Daniel Karkee
    January 27, 2015 at 7:16 am

    Did Shawn B make it in this AM?

    Like

  2. sburks1
    January 27, 2015 at 7:36 am

    Yea i made it. Didnt WOD though. Comp strength:

    20 rep max back squat – 185#

    First attempt at this could have gone a bit heavier with more time …to many warm up sets of 20 lol

    Like

  3. January 27, 2015 at 7:39 am

    Shawn was there! And Kyle!
    While I was attempting the strict pull-ups my shoulder spazzed 😝 so instead of the WOD I just did the 20 rep max back squat… 85#!
    Kyle recommended 50% of 1RM so I started with 70# that was easy so then did 80# and then 85#… if I hadn’t already done 60 reps would’ve tried for 95#!!! Next time!

    Like

    • January 27, 2015 at 8:12 am

      Normally it’s around 75% of 1RM but depends on your muscle endurance.

      Like

      • January 27, 2015 at 8:16 am

        Okay good to know then next time (if a 20RM BS ever shows up again LOL) I will go for 100#!

        Like

    • January 27, 2015 at 8:52 am

      Make sure you’re working off of your most recent 1RMs. That’s why we reset them. So we can work with current data.

      Like

  4. jenniferlourdes
    January 27, 2015 at 11:38 am

    Comp Strength:
    20 rep max back squat @113#
    65% of my 1RM but I was short on time and did not warm up enough. I was at parallel especially on the last ones so I need to try this again!

    Strength:
    6 max effort negative pull ups. Not quite there yet but closer to a strict pull up than I’ve ever been!

    WOD: 3 / 2+13
    75# S2O (this was the “easy” and unbroken part, thanks to Coach Cat for telling me to go heavier)
    Rx toes to bar UGH slow and a few no reps in there

    Core/Accessory:
    100 red band pull aparts

    Like

  5. Coach Cat
    January 27, 2015 at 1:56 pm

    20 rep max back squat at 123#. Was still feeling all the squats from last night.

    Behind the neck push press, snatch balance, sots press x 5 @ 63#. Failed the sots at 83#. Next time 73#.

    4+2, 3+4 rx’d

    Really ran out of steam. And there was no one to yell at me or even see me walk around and be lazy.

    Like

    • jenniferlourdes
      January 27, 2015 at 2:00 pm

      But Hayden said he was going to work out for you!!! haha

      Like

  6. January 27, 2015 at 7:50 pm

    Strength: ring rows 9-9-10

    WOD: 3+11/2+5 (2nd round reps might not be right)
    75#, knees to somewhere above parallel all the way to my last round, dropped and did toes to bar on the floor for last 4 reps

    100 pull aparts with red band.

    Like

    • StaceyD
      January 27, 2015 at 10:30 pm

      2nd round was 2+7 Thank you coaches for posting the board….that post WOD brain is flaky.

      Like

  7. January 27, 2015 at 8:30 pm

    -20 RM Back Squat: 245# (that’s a PR!)
    -1 RM Front Squat: 295# (not a PR, and was a terrible idea after the back squats!)
    WOD:
    3+7: 2+12 Rx’d

    40 calorie row followed by 25 UB wallballs

    Like

  8. Daniel
    January 27, 2015 at 10:18 pm

    Strict Pull ups: 3/4/3
    WOD: 3+6/2+6 @115
    100 band pull aparts: Completed

    Like

  9. January 27, 2015 at 11:19 pm

    WOD: 3+2 / 2+11 @ 65#
    Knees to chest

    Like

  10. BritLuko
    January 28, 2015 at 9:18 am

    3/2+4 @ 95#
    very ambitious weight. fought for every rep.
    Recently started RXing toes to bar.

    Strict Pull Ups: 3/2/2 (that’s right! I did a few strict pull ups!)

    Like

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