B&A Special

19
Dec

B&A Special

Back Squats x5
70-75-80-75-70%

Row 2500m with a partner
*switch every 250m
*70/50# KB must be kept off the ground the entire time

Bill and Anthony had a semi-private session with me last week. They tested this workout for me. It looked SO GOOD, I thought I’d spread the love. Enjoy!

Inch worms!

Inch worms!

37 Responses

  1. Shawn J

    MOB WUx1

    Group WU MOB

    Back Squats x5
    70-75-80-75-70%
    115-160-175-185-175-160

    Row 2500m with a partner (Gabe)
    *switch every 250m
    *70/50# KB must be kept off the ground the entire time

    Time = 10:45

  2. Mobility
    WU x 1
    Group WU + Mobility

    Back Squats x5 (Thanks for sharing the bar Jackie and Laura)
    70-75-80-75-70%
    75-105-115-125-115-105#

    WOD: Row 2500m with a partner
    *switch every 250m
    *70/50# KB must be kept off the ground the entire time

    Time: 12:05 with 35# KB
    Thanks Heidi for being my partner 🙂
    Yes, heavier next time!

    Fun class Shane.

  3. Mario B

    Back Squats x5
    70-75-80-75-70%

    1 RM was #150 from a while back, thought it was low so did wu- #95 -115-135-155-135-115 x 5. So guess I’ll have to retest back squat.

    Row 2500m with a partner
    *switch every 250m
    *70/50# KB must be kept off the ground the entire time
    Did this with Del. Aka the machine!! Thanks for carrying me!!
    With #70 KB. Del was rowing in the 1:28-1:29 range, I was 1:32-1:45 I think!

    Time: 9:23 RX!

    Thanks Del!!

  4. Back Squats x5
    70-75-80-75-70%
    175-185-205-185-175
    Thanks for sharing Mike and Shane! My numbers were probably a little low for the boys but they didn’t want to do math, I don’t think 🙂

    Row 2500m with a partner – Mario
    *switch every 250m
    *70# KB must be kept off the ground the entire time

    9:23
    Good job Mario. Your rowing is fine and we did good.

    Thanks Kevin! Fun one, not sure what Anthony was complaining about 😉

  5. Christie

    Mob Group WU
    Back Squats x5
    70-75-80-75-70%
    70-75-80-75-70# with Mel! Light but felt good post Fran Craziness from Sat

    Row 2500m with a partner (Chris)
    *switch every 250m
    *70/50# KB must be kept off the ground the entire time

    12:40

    Thanks for the class Kevin!

  6. Mobility
    WU x 1
    Group WU + Mobility

    Back Squats x5 (with two strong gals Kelly and Laura)

    Warm-up x 5 @ 35, then 60, 70, 75, 70, 60 x 5

    WOD: Row 2500m with a partner, switch every 250m
    KB must be kept off the ground the entire time

    Time: 12:02 @ 50# with my partner Bob. 🙂

    Fun class Shane!!

  7. Melanie B

    Back Squats x5
    100-105-110-105-100#
    Those were hard! Kevin kept fixing my technique and it made it really challenging!

    Row 2500m with a partner
    *switch every 250m
    *70/50# KB must be kept off the ground the entire time

    12:01 (I think) 50# KB…I wasn’t looking at the monitor & rowed right through the finish… Thank you for telling me to stop, Kevin!! And sorry, Mel, for making you hold the KB a little longer!!

  8. Mobility
    WU x 1
    Group WU + Mobility First #20 wall ball…
    Back Squats x5
    Warm-up #95, 105, 115, 125, 115, 105
    WOD: Row 2500m with a partner, switch every 250m
    KB must be kept off the ground the entire time
    Time: 11:40 @ 70# with my partner Marcel…my first RX WOD 🙂 thanks Marcel

  9. Baukje

    Back Squats x5
    70-75-80-75-70%
    65# wu – 75# – 85# – 95# – 85# – 75# (based on what I was able to do percentage wise last week. Felt heavyish, but still felt like a good challenge for my back)

    WOD with Chantal
    *50# KB
    time: 12:28

  10. Mario R

    MOB WUx1

    Group WU MOB

    Back Squats x5
    WU 70- 75- 80- 75- 70%
    95- 135-165-195-165-135

    Row 2500m with a partner (Pete)
    *switch every 250m
    *70# KB must be kept off the ground the entire time

    Time = 9:41… I think.😐
    Good work Pete!
    Thanks Matt!

  11. Francis Landry

    WUx1

    Group WU MOB

    Back Squats x5
    215-230-245-230-215

    Row 2500m with a partner
    *switch every 250m
    *70# KB must be kept off the ground the entire time

    Time = 11:00

  12. Corinne

    Back squats x 5
    100-105-110-105-100#

    WOD 50# 11:39
    thanks for being my partner Courtney

    Awesome class Marcel and thanks for the tips on the back squat

  13. Melanie M

    Back Squats x5
    70-75-80-75-70%
    70-75-80-75-70
    Partner with the lovely Christie!! I think she went light for me, but I was glad post Fran-a-geddon!
    Row 2500m with a partner
    *switch every 250m
    *50# KB must be kept off the ground the entire time… My partner was Mel B!!
    I was trying to focus on things i learned in the rowing clinic, and rowed through a couple times.. My grip was fine until the last round(ugh)
    12:50

  14. Mike M

    Wallball warm up

    Back squats
    See Del’s weights above. And no I was just trying to keep up and yes not do math

    2500 m row broken every 250 m with holding a 70 # kettle bell while not rowing with my partner and a new regular for 7 am Louise if that’s spelled right. She even rowed a few extra meters for me so I could hold a kettle bell longer. We had fun and she was terrific

    13:48 RX

  15. Amanda Beck

    Goblet squats with 25# for 5 sets

    Partner WOD with Tara

    Row 2500m with a partner
    *switch every 250m
    *70/50# KB must be kept off the ground the entire time

    RX 13:37

  16. Stacey

    Back Squats x5
    85# – 90# – 95# – 90# – 85#

    Row 2500m with a partner (Heather)
    *switch every 250m
    *50# KB must be kept off the ground the entire time
    Started with 50#. Marcel took pity on me half way through when I pleaded with him to switch it out… Used 45# for the remainder of the time.
    13:48 – half Rx, lol

  17. Heather B

    Back Squats x5
    Stayed at 125 and worked on technique – these felt extra heavy today

    Row 2500m with a partner (Stacey)
    *switch every 250m
    *50# KB must be kept off the ground the entire time
    Started with 50#. Marcel took pity on me half way through when I pleaded with him to switch it out… Used 45# for the remainder of the time.
    13:48 – half Rx, lol

  18. MOB WUx1

    Group WU MOB

    Back Squats x5
    70-75-80-75-70%
    115-195-215-210-190

    Row 2500m with a partner (Shawn)
    *switch every 250m
    *70/50# KB must be kept off the ground the entire time

    Time = 10:45

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