Big Shoutout to Rachel! http://oakridge.soudertonsd.org/
Oak Ridge Elementary's highly acclaimed News from The Nest program is thriving in its second year. Behind the leadership of Mrs. Irvin, students have taken an active leadership role in writing, filming, editing and producing video segments for the show. We had our first official sponsor in December. This is a program we are all proud of here at Oak Ridge.
9rds even - 75#, 14" box (used jerk box). Glad that Bus bumped up my weight and Josh lowered my box; first time doing legit cycling during a WOD at all and I held to them the whole time. Push ups were the hardest part for me
Not my best... I have a ton of nasal congestion which made it really hard to control my breathing. After that first set of box jumps, I was totally winded. Having said that... 7 rds + 26, 65# dead lift and Rx box jumps
1. snatch completx- Pwr snatch + h.sqt snatch + full sqt snatch- 135, 155, 185, 205F 2. Chief- 5 res- 3 min amrap- 3 Pwr snatch 135# 6 H.R. Pushups 9 Air Squats 1 min rest * only cound full res 5/4/4/5/4= 22 rds legs and lower back are smoked
10 rds+9 dead lifts, 155, 14" box. Was able to cycle the box jumps for the first time in a wod rather than stepping down. Push up got hard around round 7, and the dead lifts felt good throughout.
5pm Monday class I know I set a mark of 10rds for each of you. I must stand by my word and the outcome looks like this. You were 24rds short of the avg of 10rds for the class. Therefore 1rd is =5 reps 5pm class must complete on their own during free time before or after this weeks classes a total of 120 reps of something you need work with/weakness. Rower equivalency or Running is 1200meters. This is your consequence for failure to reach 10rds as a class.
Overall decent job however keep in mind the goal was 10 rds scale next time where needed to reach that goal. Those of you that hit 10rds great work!!
33 comments:
7 minutes of thrusters
Who has the biggest smile on the mainsite page?
I would gladly takek 7 min of thrusters over....burpees!
Big Shoutout to Rachel!
http://oakridge.soudertonsd.org/
Oak Ridge Elementary's highly acclaimed News from The Nest program is thriving in its second year. Behind the leadership of Mrs. Irvin, students have taken an active leadership role in writing, filming, editing and producing video segments for the show. We had our first official sponsor in December. This is a program we are all proud of here at Oak Ridge.
2000m row with a weight vest
8rds + 9 -100# 24"
Congrats Rachel! That's awesome!
This mornings wod-
10 rounds even Rx
9rds + 7 70# 20'
9rds even - 75#, 14" box (used jerk box). Glad that Bus bumped up my weight and Josh lowered my box; first time doing legit cycling during a WOD at all and I held to them the whole time. Push ups were the hardest part for me
9 rds, 9dl, 1pu. 95#, 20"
fun WOD, could have gone a bit heavier on the DL. Pushups the weakness.
8 rounds + 9 Deadlifts @ 125# 24' box
DL and box jumps felt awesome, probably could have gone Rx but the push-ups slowed me to a snail pace.
It's nice to be healthy again and have my lungs under me. The ankle is still twice the size of normal but I'm fighting through the pain!
Not my best... I have a ton of nasal congestion which made it really hard to control my breathing. After that first set of box jumps, I was totally winded. Having said that...
7 rds + 26, 65# dead lift and Rx box jumps
10 rounds + 9 Rx
The push ups got really tough at the end.
1. snatch completx- Pwr snatch + h.sqt snatch + full sqt snatch- 135, 155, 185, 205F
2. Chief- 5 res- 3 min amrap-
3 Pwr snatch 135#
6 H.R. Pushups
9 Air Squats
1 min rest
* only cound full res
5/4/4/5/4= 22 rds
legs and lower back are smoked
10 rds+9 dead lifts, 155, 14" box.
Was able to cycle the box jumps for the first time in a wod rather than stepping down. Push up got hard around round 7, and the dead lifts felt good throughout.
Rest Day for me!
5pm Monday class
I know I set a mark of 10rds for each of you. I must stand by my word and the outcome looks like this. You were 24rds short of the avg of 10rds for the class.
Therefore 1rd is =5 reps
5pm class must complete on their own during free time before or after this weeks classes a total of 120 reps of something you need work with/weakness. Rower equivalency or Running is 1200meters. This is your consequence for failure to reach 10rds as a class.
Overall decent job however keep in mind the goal was 10 rds scale next time where needed to reach that goal. Those of you that hit 10rds great work!!
12 rounds + 9 Rx
100# DL
Thanks Bus!
Austin I got you by 4 reps! 10 rounds + 13, Rx
8 rounds + 9 rx. Looks like I'll be doing 120 box jumps.
9 rounds
65# DL
I was able to cycle my box jumps for the first
Tonight's wod...
10+7 Rx
Morning WOD: 10rds + 9 80# 20'
Evening WOD: 9rds + 24 Rx
Box jumps sucked in the am - evening the push-ups got me.
Nice job Julia good work! Next time though...
9 Rounds Rx
10 Rds+27. Push ups were tough. Was able to hold onto all set of DL.
9 rds + all DL, all PU + 7 BJ.....not bad for in my basement...box jumping on carpet sucks....but went Rx....
9+ 7 BJ..in my basement..on carpet....yuck..still did Rx....
8 rds 30
8rds + 1
6 rds + 29
8rds 80# DL, 16" box, knee hand release pushups.
8 rds rx
8 + 1, forget the weight I used and threw my paper away! Maybe 60?
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