Row-uary 2.0

29
Dec

Row-uary 2.0

January will again be known as Row-uary. We will be running a month-long event where teams will be rowing as many meters as possible. There is a sign-up list on the front desk and teams will be created based on usual class times and levels of membership. Cost is $10 to enter, and the winning team will get a sweet prize at the end! And no “punishment” for the losing teams. For more information, see the rules sheet on the front desk or talk to a trainer. Let’s row in the New Year and get our cardio UP before the Games! Deadline to register is Dec.31.

Push Jerk x2
5 sets between 60-65%

4 rounds
5 HR Burpees
10 T2B
15 Push Jerks (95/65%/50%)
50 Double Unders
Rest 1 min

IMG_8516

22 Responses

  1. Shawn J

    WUx1 Mob
    Group WU Mob

    Push Jerk x2
    5 sets between 60-65%
    95×5
    115-130-130-130-130-130

    4 rounds
    5 HR Burpees
    10 T2B
    15 Push Jerks (95/65%/50%)
    50 Double Unders

    Time 15:25

    Rest 1 min

  2. Laura

    Push Jerk x2
    5 sets between 60-65%
    45-55-65#

    4 rounds
    5 HR Burpees
    10 T2B
    15 Push Jerks (50%/55#)
    50 Double Unders
    Rest 1 min

    16:59

    Thanks Shane!

  3. Nick

    OG

    MOB WU
    Push Jerk x2
    65-75-65-65

    WOD @ 65# with singles and T2B for first round

    Time – 14:05

    Thanks for the encouragement on that last round Kevin 😁 i went faster than I would have.

  4. Marcel

    WUx1 Mob
    Group WU Mob

    Push Jerk x2
    5 sets between 60-65%

    85 – 105 – 105 – 105 – 105

    4 rounds
    5 HR Burpees
    10 T2B
    15 Push Jerks (95/65%/50%) used 85#
    50 Doubles – scale 75 singles

    Rest 1 min

    Time: 16:15

    Great seeing faces I had not seen in a while – Christine & Elba.

  5. Mel G

    Open gym

    Front squats x5
    35-85-125-145 (x5 sets).
    Lots of chatting with coach Stephanie! 😊

    WOD

    Rx-15:25

    Fun Nooner. Really liked this one! Merci Steph!

  6. Kevin

    Push Jerks x 2
    95-145-165-165-165-165-165

    WOD Rx’d
    9:40

    Round times:
    1:40, 4:17, 6:56, 9:40

    All but 1 round unbroken (tripped on a DU).

  7. Elba

    Push Jerk x2
    5 sets between 60-65%
    95

    4 rounds
    5 HR Burpees
    10 T2B – knee raises
    15 Push Jerks (65#)
    50 Double Unders – 75 singles
    Rest 1 min

    10:34

    Glad to be back πŸ™‚

  8. Push Jerk x2
    5 sets between 60-65%
    65,75,75,85,85

    4 rounds
    5 HR Burpees
    10 T2B – knee raises for me
    15 Push Jerks (55#)
    50 Double Unders – 75 singles
    Rest 1 min

    10:55
    Thanks Kevin!

  9. Amber G

    Push Jerk x2
    5 sets between 60-65%
    40#-50#x4

    4 rounds
    5 HR Burpees
    10 T2B (knee raises)
    15 Push Jerks (95/65%/50%)(30#)
    50 Double Unders (75 singles)
    Rest 1 min
    14:56

  10. OG:
    4 Rounds of 500m row + 15 wall ball sit ups 14#
    4 Rounds of 25 Russian Twists 10# and 10 DU’s

    4 rounds
    5 HR Burpees
    10 T2B *Knee Raises
    15 Push Jerks (95/65%/50%) *Scaled to one arm DB Push Jerks 20#
    50 Double Unders *Scaled to 75 singles
    Rest 1 min

    Time: 10:15

    Thanks for the tips on the hangs to help with shoulder Shane!
    An hour well spent!

  11. Hannah

    Push Jerk x2
    5 sets between 60-65% @ 70lb

    4 rounds
    5 HR Burpees
    10 knee raises
    15 Push Jerks (95/65%/50%) 55lb
    75 singles
    Rest 1 min

    11:38

  12. Couldn’t make the 4:00 class, so I hit the 5:00 Open Gym and I am glad I did!

    GOAT DAY!!! Spent an awesome hour working on my wish list.

    Started with HSPU with the goal of getting 1 Strict. Haven’t done any in over a year. Previous PR was 5

    With 3 abmats for shorter ROM – 12 reps unbroken
    With 2 abmats – 10 Reps
    With 1 abmat – 8 Reps
    With 1 abmat and 2x 25# plates (no reduced ROM) – 6 STRICT HSPU. ALL TIME PR

    Continued with sets of 3. Then Shane came in and helped with form and tips for kipping HSPU (never successfully done one)
    3×5 sets of Kipping HSPU

    Kept up the theme of handstands. Aimed for 6′ HS walk. Got it. Twice. Ugly but done none the less.

    In between HS work, worked on DU. Has always been a challenge. No huge win, but got 8 unbroken and lots of sets of 10 1 DU, 1 SU……

    OG FTW!!!!!

    Thanks so much coach Shane for taking time out of your own workout to help me out. The tips on hand position were a big help.

    Left feeling like a million bucks. A great hour in the gym!

  13. Heather B

    Push Jerk x2
    5 sets between 60-65% @ 70lb

    4 rounds
    5 HR Burpees
    10 knee raises
    15 Push Jerks (95/65%/50%) 55lb
    75 singles in round one, 20 30# KBS for the rest
    Rest 1 min

    15:41

  14. Amanda Beck

    Push Jerk x2
    5 sets between 60-65%

    All sets done at 55#

    4 rounds
    5 HR Burpees (sub for pushups from a box)
    10 T2B (knee raises)
    15 Push Jerks 35# (sub for push press)
    50 Double Unders (kbs with 25# kettle bell)
    Rest 1 min

    Time- 12:34

  15. Mike M

    Push jerks x2
    95-135-135-155-155-185

    WOD
    4 rounds
    5 hr burpees
    10 knee raises (did 15 first round)
    15 push press 95#
    75 singles

    13:30
    Thanks Amanda
    ( I didn’t feel good tonight but I touched it out)

  16. Francis Landry

    did this WOD on OG January 5 2017
    WUx1

    Push Jerk x2
    5 sets between 60-65%
    135-135-145-145

    4 rounds
    5 HR Burpees
    10 T2B
    15 Push Jerks (95#)
    75 SUs
    Rest 1 min between rounds

    Time 14:57

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