All the rows

7
Dec

All the rows

Back Squats
15-12-9-6-3 reps

Row 500m
Rest 1 min
Row 500m
Rest 1 min
Row 500m

Compare to Dec.15/15

Melanie

Melanie

36 Responses

  1. Heather S

    Back squats
    75-95-115-135-150

    Row/rest
    8:03

    There Mario and Amanda – I’ve posted my results hoping that you’ll take up my Christmas burpee challenge. After all, how many could it possibly be🤔.

  2. Shane Hayes

    Mobility and Wu x 1
    Belly to wall strict hspu x 5/ 4 kick up slow negatives
    20 back extension /20 Ghd situps
    3 strict ring mu’s

    Back Squats
    185 x 15
    225 x 12
    245 x 9
    285 x 6
    325 x 5 supposed to be 3 but felt good

    Wod
    Row 500m (1:39) felt good
    Rest 1 min
    Row 500m (1:44) uncomfortable pace
    Rest 1 min
    Row 500m (1:56) died on this one….
    7:21 rotal

    Great class Patrick and great work 6 amer’s!!

  3. WU x 1
    Group WU

    Back Squats
    15-12-9-6-3 reps
    35, 45, 55, 65, 75

    Row 500m
    Rest 1 min
    Row 500m
    Rest 1 min
    Row 500m

    8:41

    5 second PR over last year, even though I am still in the throes of a cold! I’ll take it!!

    Thanks for sharing the bar Heidi. I hope some of your technique rubbed off on me, like Heidi Fairy Dust. 🙂

    Great class Patrick.

  4. MARK D

    Back Squats
    15-12-9-6-3 reps
    135# – 155# – 175# – 195# – 215#

    Row 500m
    Rest 1 min
    Row 500m
    Rest 1 min
    Row 500m

    TIME: 7:36

  5. Baukje

    Back squats
    15 – 12 – 9 – 6 – 3
    55# – 65# – 75# – 85# – 95# (back is building up strength again! 🙂 )

    Row 500m
    Rest 1 min
    Row 500 m
    Rest 1 min
    Row 500m
    Time: 8:10

  6. Steph H

    Mob
    WU x1
    Group WU & Mob

    Back SQ
    15(75#)-12(90#)-9(105#)-6(125#)-3(145#)

    WOD
    Row 500m
    Rest 1 min
    Row 500m
    Rest 1 min
    Row 500m
    Time: 8.31

  7. Marcel

    WU x 1
    Group WU

    Back Squats
    15-12-9-6-3 reps

    135-165-175-215-235

    Row 500m
    Rest 1 min
    Row 500m
    Rest 1 min
    Row 500m

    7:53

    5 second PR.

    Thanks Kevin!

  8. BJ

    Mob
    WU x1
    Group WU & Mob

    Back SQ
    15(75#)-12(90#)-9(105#)-6(125#)-3(145#)

    WOD
    Row 500m
    Rest 1 min
    Row 500m
    Rest 1 min
    Row 500m
    Time: 8:59

  9. Mobility clinic
    All the hip stretches!

    Back squats
    125×15 145×12 165×9 195×6 235×3
    I ❤️ Squats
    240×3 is old 3RM so thinking I can up that.

    WOD:
    8:06
    Sluggish rowing for me today and about 20 seconds slower than last year, womp womp…
    7:47 last time

    Thanks for the classes Mandy

    Rowing clinic, great first night. I’ll surely be ready to retest today’s wod after the next 5 weeks 😊
    Thanks Kevin

  10. Vince P

    (Noon class – thanks Kevin)
    Back Squats
    15-12-3
    65#-85#-95#

    Switched to Front Squats
    6-6-3
    65#-85#-115#

    Rowing was 9:39, I think.

  11. Rémi

    Back Squats
    15-12-9-6-3 reps
    185-205-225-275-315

    Row 500m – 1:33.5
    Rest 1 min
    Row 500m – 1:40.7
    Rest 1 min
    Row 500m – 1:47.2

    7:01.4

    Note to future self, don’t be an a-hole an row 1:33 on you first round. Try 3-rounds of 1:38-ish. Thanks.

  12. Melanie B

    Back Squats
    15-12-9-6-3 reps
    60-70-85-100-110

    Row 500m-2:00
    Rest 1 min
    Row 500m-2:05
    Rest 1 min
    Row 500m-2:13

    8:18
    That was hard! I wish I’d been more consistent, but I had nothing left for the last 500!

  13. Mario Arseneau

    Back Squat 15-12-9-6-3 rep
    155-190-225-255-285#

    Row 500m = 1:45.9
    Rest 1min
    Row 500m = 1:50.4
    Rest 1min
    Row 500m = 1:45.6

    Total Time = 7:26

    1. Mario Arseneau

      Mobility – Hamstrings
      – Leg Extensions Sitting on Ball, 4 spots x10 reps each leg
      – Floor Sitting Hamstring Stretch 1x 5 min each leg
      – Hamstring Smash with the big black roller with big gray roller stuck in

  14. Heidi

    Back Squats
    55# x 15
    66# x 12
    85# x 9
    95# x 6
    105# x 3

    3 Sets of 500 M Row, 1 min. rest between sets = 8:35
    Rd. 1: 2:07
    Rd. 2: 2:13
    Rd. 3: 2:15

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