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0 thoughts on “120220 Day 1”

  17. J9

    L4L WODS:
    WOD 1 RX:
    21-15-9
    Deadlift 225/155
    Bar-facing burpees
    Box jumps 24″
    WOD 1 Scaled:
    21-15-9
    Deadlift 185/95
    Bar-facing burpees
    Box jumps 20″ (can do step-ups)
    WOD 2 RX:
    For time:
    800m run
    2 rope climb
    20 pull-ups (guys chest to bar/girls chin over bar)
    50 wallball 20/14#
    WOD 2 Scaled:
    For time:
    800m run
    10 rope climb progressions
    10 pull-ups (band allowed)
    50 wallball 14#
    WOD 3 RX:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 95/65#
    20 double unders
    WOD 3 Scaled:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 64/45#
    100 singles
    WOD 4:
    Top males and females from both the RX and scaled divisions will participate in a 4th and final WOD to be announced the day of competition.

  18. J9

    L4L WODS:
    WOD 1 RX:
    21-15-9
    Deadlift 225/155
    Bar-facing burpees
    Box jumps 24″
    WOD 1 Scaled:
    21-15-9
    Deadlift 185/95
    Bar-facing burpees
    Box jumps 20″ (can do step-ups)
    WOD 2 RX:
    For time:
    800m run
    2 rope climb
    20 pull-ups (guys chest to bar/girls chin over bar)
    50 wallball 20/14#
    WOD 2 Scaled:
    For time:
    800m run
    10 rope climb progressions
    10 pull-ups (band allowed)
    50 wallball 14#
    WOD 3 RX:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 95/65#
    20 double unders
    WOD 3 Scaled:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 64/45#
    100 singles
    WOD 4:
    Top males and females from both the RX and scaled divisions will participate in a 4th and final WOD to be announced the day of competition.

  19. J9

    L4L WODS:
    WOD 1 RX:
    21-15-9
    Deadlift 225/155
    Bar-facing burpees
    Box jumps 24″
    WOD 1 Scaled:
    21-15-9
    Deadlift 185/95
    Bar-facing burpees
    Box jumps 20″ (can do step-ups)
    WOD 2 RX:
    For time:
    800m run
    2 rope climb
    20 pull-ups (guys chest to bar/girls chin over bar)
    50 wallball 20/14#
    WOD 2 Scaled:
    For time:
    800m run
    10 rope climb progressions
    10 pull-ups (band allowed)
    50 wallball 14#
    WOD 3 RX:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 95/65#
    20 double unders
    WOD 3 Scaled:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 64/45#
    100 singles
    WOD 4:
    Top males and females from both the RX and scaled divisions will participate in a 4th and final WOD to be announced the day of competition.

  20. J9

    L4L WODS:
    WOD 1 RX:
    21-15-9
    Deadlift 225/155
    Bar-facing burpees
    Box jumps 24″
    WOD 1 Scaled:
    21-15-9
    Deadlift 185/95
    Bar-facing burpees
    Box jumps 20″ (can do step-ups)
    WOD 2 RX:
    For time:
    800m run
    2 rope climb
    20 pull-ups (guys chest to bar/girls chin over bar)
    50 wallball 20/14#
    WOD 2 Scaled:
    For time:
    800m run
    10 rope climb progressions
    10 pull-ups (band allowed)
    50 wallball 14#
    WOD 3 RX:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 95/65#
    20 double unders
    WOD 3 Scaled:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 64/45#
    100 singles
    WOD 4:
    Top males and females from both the RX and scaled divisions will participate in a 4th and final WOD to be announced the day of competition.

  21. J9

    L4L WODS:
    WOD 1 RX:
    21-15-9
    Deadlift 225/155
    Bar-facing burpees
    Box jumps 24″
    WOD 1 Scaled:
    21-15-9
    Deadlift 185/95
    Bar-facing burpees
    Box jumps 20″ (can do step-ups)
    WOD 2 RX:
    For time:
    800m run
    2 rope climb
    20 pull-ups (guys chest to bar/girls chin over bar)
    50 wallball 20/14#
    WOD 2 Scaled:
    For time:
    800m run
    10 rope climb progressions
    10 pull-ups (band allowed)
    50 wallball 14#
    WOD 3 RX:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 95/65#
    20 double unders
    WOD 3 Scaled:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 64/45#
    100 singles
    WOD 4:
    Top males and females from both the RX and scaled divisions will participate in a 4th and final WOD to be announced the day of competition.

  22. J9

    L4L WODS:
    WOD 1 RX:
    21-15-9
    Deadlift 225/155
    Bar-facing burpees
    Box jumps 24″
    WOD 1 Scaled:
    21-15-9
    Deadlift 185/95
    Bar-facing burpees
    Box jumps 20″ (can do step-ups)
    WOD 2 RX:
    For time:
    800m run
    2 rope climb
    20 pull-ups (guys chest to bar/girls chin over bar)
    50 wallball 20/14#
    WOD 2 Scaled:
    For time:
    800m run
    10 rope climb progressions
    10 pull-ups (band allowed)
    50 wallball 14#
    WOD 3 RX:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 95/65#
    20 double unders
    WOD 3 Scaled:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 64/45#
    100 singles
    WOD 4:
    Top males and females from both the RX and scaled divisions will participate in a 4th and final WOD to be announced the day of competition.

  23. J9

    L4L WODS:
    WOD 1 RX:
    21-15-9
    Deadlift 225/155
    Bar-facing burpees
    Box jumps 24″
    WOD 1 Scaled:
    21-15-9
    Deadlift 185/95
    Bar-facing burpees
    Box jumps 20″ (can do step-ups)
    WOD 2 RX:
    For time:
    800m run
    2 rope climb
    20 pull-ups (guys chest to bar/girls chin over bar)
    50 wallball 20/14#
    WOD 2 Scaled:
    For time:
    800m run
    10 rope climb progressions
    10 pull-ups (band allowed)
    50 wallball 14#
    WOD 3 RX:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 95/65#
    20 double unders
    WOD 3 Scaled:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 64/45#
    100 singles
    WOD 4:
    Top males and females from both the RX and scaled divisions will participate in a 4th and final WOD to be announced the day of competition.

  24. J9

    L4L WODS:
    WOD 1 RX:
    21-15-9
    Deadlift 225/155
    Bar-facing burpees
    Box jumps 24″
    WOD 1 Scaled:
    21-15-9
    Deadlift 185/95
    Bar-facing burpees
    Box jumps 20″ (can do step-ups)
    WOD 2 RX:
    For time:
    800m run
    2 rope climb
    20 pull-ups (guys chest to bar/girls chin over bar)
    50 wallball 20/14#
    WOD 2 Scaled:
    For time:
    800m run
    10 rope climb progressions
    10 pull-ups (band allowed)
    50 wallball 14#
    WOD 3 RX:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 95/65#
    20 double unders
    WOD 3 Scaled:
    AMRAP 12 minutes
    5 hand-release push-ups
    10 thrusters 64/45#
    100 singles
    WOD 4:
    Top males and females from both the RX and scaled divisions will participate in a 4th and final WOD to be announced the day of competition.

  33. J9

    modified:
    Marcos-14:24 – Welcome to the Shed!
    Ro-12:58
    Amy-9:59
    as rx’d:
    Kate-17:46
    Kieran-17:24
    MikeC-24:15
    Keith-26:04
    Adriana-28:56
    Sean-14:31
    NewScott-19:56
    CKL-17:15
    Randy-18:36
    Shannon-21:03
    Doug-16:14
    Scott-16:20
    Janice-23:19
    nbvhffoyrrteMatt-15:28

  34. J9

    modified:
    Marcos-14:24 – Welcome to the Shed!
    Ro-12:58
    Amy-9:59
    as rx’d:
    Kate-17:46
    Kieran-17:24
    MikeC-24:15
    Keith-26:04
    Adriana-28:56
    Sean-14:31
    NewScott-19:56
    CKL-17:15
    Randy-18:36
    Shannon-21:03
    Doug-16:14
    Scott-16:20
    Janice-23:19
    nbvhffoyrrteMatt-15:28

  35. J9

    modified:
    Marcos-14:24 – Welcome to the Shed!
    Ro-12:58
    Amy-9:59
    as rx’d:
    Kate-17:46
    Kieran-17:24
    MikeC-24:15
    Keith-26:04
    Adriana-28:56
    Sean-14:31
    NewScott-19:56
    CKL-17:15
    Randy-18:36
    Shannon-21:03
    Doug-16:14
    Scott-16:20
    Janice-23:19
    nbvhffoyrrteMatt-15:28

  36. J9

    modified:
    Marcos-14:24 – Welcome to the Shed!
    Ro-12:58
    Amy-9:59
    as rx’d:
    Kate-17:46
    Kieran-17:24
    MikeC-24:15
    Keith-26:04
    Adriana-28:56
    Sean-14:31
    NewScott-19:56
    CKL-17:15
    Randy-18:36
    Shannon-21:03
    Doug-16:14
    Scott-16:20
    Janice-23:19
    nbvhffoyrrteMatt-15:28

  37. J9

    modified:
    Marcos-14:24 – Welcome to the Shed!
    Ro-12:58
    Amy-9:59
    as rx’d:
    Kate-17:46
    Kieran-17:24
    MikeC-24:15
    Keith-26:04
    Adriana-28:56
    Sean-14:31
    NewScott-19:56
    CKL-17:15
    Randy-18:36
    Shannon-21:03
    Doug-16:14
    Scott-16:20
    Janice-23:19
    nbvhffoyrrteMatt-15:28

  38. J9

    modified:
    Marcos-14:24 – Welcome to the Shed!
    Ro-12:58
    Amy-9:59
    as rx’d:
    Kate-17:46
    Kieran-17:24
    MikeC-24:15
    Keith-26:04
    Adriana-28:56
    Sean-14:31
    NewScott-19:56
    CKL-17:15
    Randy-18:36
    Shannon-21:03
    Doug-16:14
    Scott-16:20
    Janice-23:19
    nbvhffoyrrteMatt-15:28

  39. J9

    modified:
    Marcos-14:24 – Welcome to the Shed!
    Ro-12:58
    Amy-9:59
    as rx’d:
    Kate-17:46
    Kieran-17:24
    MikeC-24:15
    Keith-26:04
    Adriana-28:56
    Sean-14:31
    NewScott-19:56
    CKL-17:15
    Randy-18:36
    Shannon-21:03
    Doug-16:14
    Scott-16:20
    Janice-23:19
    nbvhffoyrrteMatt-15:28

  40. J9

    modified:
    Marcos-14:24 – Welcome to the Shed!
    Ro-12:58
    Amy-9:59
    as rx’d:
    Kate-17:46
    Kieran-17:24
    MikeC-24:15
    Keith-26:04
    Adriana-28:56
    Sean-14:31
    NewScott-19:56
    CKL-17:15
    Randy-18:36
    Shannon-21:03
    Doug-16:14
    Scott-16:20
    Janice-23:19
    nbvhffoyrrteMatt-15:28

  65. Julho

    5.30PM CLASSMorgs Hollow rocking inatsed of pistols, (o) and (r) band, 10.41Ryan P/U (o), P (r), 14.46Adam P/U (r), P (r), 15.34Everyones pull up strength was tested today and all showed massive improvement from where they started with pull ups. Pistols were hard and everyone used a band showing good control and technique but we need those glutes to fire so get to some activation work!

  66. Julho

    5.30PM CLASSMorgs Hollow rocking inatsed of pistols, (o) and (r) band, 10.41Ryan P/U (o), P (r), 14.46Adam P/U (r), P (r), 15.34Everyones pull up strength was tested today and all showed massive improvement from where they started with pull ups. Pistols were hard and everyone used a band showing good control and technique but we need those glutes to fire so get to some activation work!

  67. Julho

    5.30PM CLASSMorgs Hollow rocking inatsed of pistols, (o) and (r) band, 10.41Ryan P/U (o), P (r), 14.46Adam P/U (r), P (r), 15.34Everyones pull up strength was tested today and all showed massive improvement from where they started with pull ups. Pistols were hard and everyone used a band showing good control and technique but we need those glutes to fire so get to some activation work!

  68. Julho

    5.30PM CLASSMorgs Hollow rocking inatsed of pistols, (o) and (r) band, 10.41Ryan P/U (o), P (r), 14.46Adam P/U (r), P (r), 15.34Everyones pull up strength was tested today and all showed massive improvement from where they started with pull ups. Pistols were hard and everyone used a band showing good control and technique but we need those glutes to fire so get to some activation work!

  69. Julho

    5.30PM CLASSMorgs Hollow rocking inatsed of pistols, (o) and (r) band, 10.41Ryan P/U (o), P (r), 14.46Adam P/U (r), P (r), 15.34Everyones pull up strength was tested today and all showed massive improvement from where they started with pull ups. Pistols were hard and everyone used a band showing good control and technique but we need those glutes to fire so get to some activation work!

  70. Julho

    5.30PM CLASSMorgs Hollow rocking inatsed of pistols, (o) and (r) band, 10.41Ryan P/U (o), P (r), 14.46Adam P/U (r), P (r), 15.34Everyones pull up strength was tested today and all showed massive improvement from where they started with pull ups. Pistols were hard and everyone used a band showing good control and technique but we need those glutes to fire so get to some activation work!

  71. Julho

    5.30PM CLASSMorgs Hollow rocking inatsed of pistols, (o) and (r) band, 10.41Ryan P/U (o), P (r), 14.46Adam P/U (r), P (r), 15.34Everyones pull up strength was tested today and all showed massive improvement from where they started with pull ups. Pistols were hard and everyone used a band showing good control and technique but we need those glutes to fire so get to some activation work!

  72. Julho

    5.30PM CLASSMorgs Hollow rocking inatsed of pistols, (o) and (r) band, 10.41Ryan P/U (o), P (r), 14.46Adam P/U (r), P (r), 15.34Everyones pull up strength was tested today and all showed massive improvement from where they started with pull ups. Pistols were hard and everyone used a band showing good control and technique but we need those glutes to fire so get to some activation work!

  73. Yeimi

    My favorite time to woorukt is first thing in the morning. I love getting it out of the way first thing. Also, if you didn’t see my response to yesterdays water intake question. You should drink .5 to .75 oz of water for every pound of body weight. So if you weigh 200lbs you should be drinking 100 to 150 oz of water a day. This is very important to your daily function and recovery.

  74. Yeimi

    My favorite time to woorukt is first thing in the morning. I love getting it out of the way first thing. Also, if you didn’t see my response to yesterdays water intake question. You should drink .5 to .75 oz of water for every pound of body weight. So if you weigh 200lbs you should be drinking 100 to 150 oz of water a day. This is very important to your daily function and recovery.

  75. Yeimi

    My favorite time to woorukt is first thing in the morning. I love getting it out of the way first thing. Also, if you didn’t see my response to yesterdays water intake question. You should drink .5 to .75 oz of water for every pound of body weight. So if you weigh 200lbs you should be drinking 100 to 150 oz of water a day. This is very important to your daily function and recovery.

  76. Yeimi

    My favorite time to woorukt is first thing in the morning. I love getting it out of the way first thing. Also, if you didn’t see my response to yesterdays water intake question. You should drink .5 to .75 oz of water for every pound of body weight. So if you weigh 200lbs you should be drinking 100 to 150 oz of water a day. This is very important to your daily function and recovery.

  77. Yeimi

    My favorite time to woorukt is first thing in the morning. I love getting it out of the way first thing. Also, if you didn’t see my response to yesterdays water intake question. You should drink .5 to .75 oz of water for every pound of body weight. So if you weigh 200lbs you should be drinking 100 to 150 oz of water a day. This is very important to your daily function and recovery.

  78. Yeimi

    My favorite time to woorukt is first thing in the morning. I love getting it out of the way first thing. Also, if you didn’t see my response to yesterdays water intake question. You should drink .5 to .75 oz of water for every pound of body weight. So if you weigh 200lbs you should be drinking 100 to 150 oz of water a day. This is very important to your daily function and recovery.

  79. Yeimi

    My favorite time to woorukt is first thing in the morning. I love getting it out of the way first thing. Also, if you didn’t see my response to yesterdays water intake question. You should drink .5 to .75 oz of water for every pound of body weight. So if you weigh 200lbs you should be drinking 100 to 150 oz of water a day. This is very important to your daily function and recovery.

  80. Yeimi

    My favorite time to woorukt is first thing in the morning. I love getting it out of the way first thing. Also, if you didn’t see my response to yesterdays water intake question. You should drink .5 to .75 oz of water for every pound of body weight. So if you weigh 200lbs you should be drinking 100 to 150 oz of water a day. This is very important to your daily function and recovery.

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