Old Shep

Tuesday May 16 2017


Hey keep up the good work everyone. It is very impressive.
Have a great Tuesday.
1.) Every 90 seconds for 5 rounds 10 unbroken zero pause Overhead Squat, add load each round
2.) Old Shep
5 rounds 
200m Run 
7 Bar Muscle Ups
note: scale with boxed bar muscle ups 
*3.) 12 minute AMRAP
25 cal Assault Bike
25 Burpees
*4.) Axle Clean and Jerk 1-1-1-1-1-1-1, add load each round and rest as needed
*5.) 3 rounds
15 Hip Extensions
10 GH Raise
15 Reverse Hyper

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Derek LaBonte918d

A SHOUT OUT: After the WOD in both the 5:15am and 6:15am classes numerous people asked me to start the 12min clock for the AMRAP... this is what sets our box apart from ALL other boxes. Each one of you are willing to put in the work, and work you butts off. I am very proud of this mornings classes, you rocked it. WAY TO GO!! #CFGBstrong #ProudCoach

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baby bar mup, OHS 55-75#
185lbs
18:31,RX
115 ohs, got all BMU
5/7 BMU in round 4. Stopped before I ripped.
Strung 4 MU together for a PR! ^115# OHS(those were really hard today)
12:10 RX
OHS ^95#
8:32? Bmu from kids bar
Ohs 35#-55# (didn't get all 10 at 55#). Slow negative pu's after This weather is glorious! ☀️
11 something I think. BMU with box
OHS 55-85#
10:08 rx, bmu broken
OHS ^85#; barbell
12:12(box mu's)
Up to 85# OH SQ
Oh squats 115, got 2 bmu after class 😭🙌🏻
185 8:34 box. Assault bike burpee etc 2 mile dog walk
Strict pull-ups with green bands
Unbroken- it's hot out
Lenard: 1 + 16 push ups
10:41 box MU
OHS to 100#
13:24RX; 105#OHS
Bike/burpee EC 2rd+10burpees
Successfully ohs 135, 11:14 all mod mu
11:18, MU from a box
45-65# OHS
12:24 low bar MU
To 55 ohs fail at 8.
OHS:185
12:19 baby bar MU
75# OHS
12:48 box bar muscle ups
55lb- 80lb ohs
Very slow..box BMU
10/10 at 135....4/10 at 155
9:52 (row/ low bar)
Strict and push presses ^70#
22:04......with a box🤷🏼‍♀️
^125#ohs/ bike and hip EC
10:23 baby bmu
OHS ^ 75# EC: 25 cal, 25 burpees - 2 rds + 15 cal Bmu practice on box 😬
14:13 row 250m vs run, c2b vs bmu
4/5 rounds OHS up to 110#
They were a struggle today, switched to box BMUs. OHS up to 75#
15:43 rx, first triple bmu today
Ohs to 95# zero pause; 3 rds 25 Cals/burpees done, no need to time that.... didn't know it was an amrap lol
9:32, box BMU
OHS up to 95#...did so much extra credit...all of the things we're done!
12:13 20 cals dyne/7 t2b
ohs ^75#
16:23 ( all the mu's/ strung 4 together for a PR)
OHS @ 95# due to a knot between the shoulder blades
10:44
10:33 (4,3 on all sets of BMUs)
OHS - 95 WU,115 WU,135,145,155,165,175# / *4.) 105,125,145,165,175,185,195,205# (45,25,5# on each side of the axle bar)
20ish???
7/7/4/3/2 balance from box ohs 45/45/55/65/75
10:56 (box BMU)
^125 OHS; 59 cal assault
15:02 5 strict from ground (sitting)
140# ohs
223# clean and jerk with axle bar.
9:57 unbroken
OHS ^115
OHS ^ 155#
** scl'd w/ 400m Assault bike & J-BMU kidz bar. OHS: 20/25/30/30/30 (goals: no box & perfect Shoulders ✔️) EC: 10' EMOM, GHSU/PU.
9:55 Rx
OHS 105#
14:58 rx. 115#ohs
10:20, row, ring rows
15 - 40# OHS, 2 mile bike