Last Row-uary Challenge

26
Jan

Last Row-uary Challenge

For Thursday and Friday, Row-uary participants may NOT use their arms during rowing. Straight-arm rowing. That’s it. Legs and hips. Hips and legs. Hope your form is spot on!

EMOM for 8 min
Deadlifts x4 @ 70%

Accumulate posted time for each movement
5 min Front Lean Rest (10 min cap)
3 min Hollow Hold (16 min cap)
1 min Side Plank (right) (18 min cap)
1 min Side Plank (left) (20 min cap)

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19 Responses

  1. Laura

    EMOM for 8 min
    Deadlifts x4 @ 70% = 120#

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    13:50

    Thanks Shane!

  2. Greg

    Wu – mob – gwu
    EMOM for 8 min
    Deadlifts x4 @ 70% #185
    Wu x5 @ #135 – 205

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)
    Time 16:15
    Planned on #225 for deadlift but knee felt loose at 205 so backed off. Thanks for the tips Shane.

  3. MARK D

    500m Row – straight arm
    Group WU + MOB

    EMOM for 8 min
    Deadlifts x4 @ 70%
    WU – 135#, 155#
    180#…stopped after 6 rnds…needed to warm up the lower body more.

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    TIME: 18:30

  4. Chris K

    At CF Onsode this am

    Emom 6
    3 high hang squat cleans 95#

    Emom 6
    2 hang squat cleans 115#

    Emom 6
    1 squat clean 145#

    Wod for time
    1000m row
    30 alternating pistols
    30 power cleans 155# scaled to 115#

  5. EMOM for 8 min:
    — Deadlifts x 4 @ 285#

    WOD:
    Accumulate posted time for each movement
    — 5 min Front Lean Rest (10 min cap)
    — 3 min Hollow Hold (16 min cap)
    — 1 min Side Plank (right) (18 min cap)
    — 1 min Side Plank (left) (20 min cap)

    TIME: 15:20

    ‘dem Hollow Holds though…

  6. Steph H

    Mob
    WU x1
    Group WU & Mob

    EMOTM 8mins
    Deadlifts x4 (165#)
    WU @ 125-145-155#

    WOD
    *Accumulate posted time for each
    5min Front Lean Rest
    3 min Hollow Hold
    1 min Side Plank Right
    1 min Side Plank Left
    Time: 15.40

  7. Christie

    EMOM for 8 min
    Deadlifts x4 @ 70%
    115#

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    Time: 14:38

    Thanks for the class Kevin!

  8. Samantha C

    Group WU + MOB

    EMOM for 8 min
    Deadlifts x4 @ 70%
    WU – 40#, 50#
    65# x 4 was light so went up to 75# x4.

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    TIME: 18:40

    OMG!!!! That hurt but so needed to be done.

  9. Shane Ryder

    EMOM for 8 min
    Deadlifts x4 #275

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)
    14:05

  10. 10,015m row for team 2 in OG

    EMOM for 8 min
    Deadlifts x4 @ 70% = 145#

    Accumulate posted time for each movement
    5 min Front Lean Rest (10 min cap)
    3 min Hollow Hold (16 min cap)
    1 min Side Plank (right) (18 min cap)
    1 min Side Plank (left) (20 min cap)

    13:45

    Thanks Shane!

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