Row more, Run more, Skip more

12
Sep

Row more, Run more, Skip more

Deadlift x20
3 sets @ ~40%

For time:
Row 1k
Run 1 mile
200 Double Unders (or 400 singles)

*20 min cap

Compare to Sept.18/14

We have four Spartan Trifecta Tribe members! (Five including Del)

27 Responses

  1. Remi B

    MOB WUx1
    Group WU MOB

    Deadlift x20
    3 sets @ ~40%
    185-185-185

    WOD
    Row 1K – 1:50 pace
    Run 1mile – 9min, slow
    *Little wc interlude for time, lol.
    200 Doubles – 6ish

    19:42 RX

    Great job 6AMers! Thanks Shane!

  2. Elba

    MOB WUx1
    Group WU MOB

    Deadlift x20
    3 sets @ ~40%
    125lbs

    WOD Scaled
    1 km row
    1 mile run
    400 singles

    Time: 19:04

    The run felt great today, great class Shane ;)!! great job everyone!!

  3. Del

    Deadlift x20
    3 sets @ ~40%
    165
    For time:
    Row 1k 1:40 for 600M then 1:45ish for the rest
    Run 1 mile – steady pace
    200 Double Unders – 10s
    17:19

    Thanks Amanda!

  4. Tara Betts

    Deadlifts x20
    3 sets @85#

    WOD
    Row 1km
    Run 1 mile(row 1600m)
    200 DU’s (100 KBS @25#)
    Time: 18:34

    Well, I didn’t have my lucky deadlift pants on today, but it was an okay day just the sameπŸ™‚

    1. Melanie M

      An ‘Okay’ day?! Are you kidding ME?! You showed up and busted it all out girl! You didn’t need those deadlift pants for the wod!!
      Good job!

  5. Lindsay Sherwood

    Sumo deadlifts X 20 @ 40%
    3 sets at 35 lbs

    Wod scaled:
    Row 500m
    Run 800m
    200 single unders

    Time: 13 mins 33 seconds

    Great work out! πŸ™‚

  6. Gilles

    mob wux1 group mob wu
    deadlift x 20
    3 set
    125×20 3 set
    WOD
    row 1 k
    run 1 mile (2 k row)
    200 DU ( 400 single)
    3 k row 13:32
    total 17:08

  7. Mark D

    MOB Group WU & MOB

    Deadlift x20
    3 sets @ ~40% – 120#

    For time – 20 min cap
    Row 1k
    Run 1 mile
    200 Double Unders (or 400 singles)
    Time: 235 Singles

  8. Trent

    Deadlifts x 20 @ 40%
    160-160-160

    Wod Rx’d
    1k = 3:33
    1 mile = 8:27
    200 DUs = 4:35

    Time = 16:35

    Run was a little slower than expected but not by much. Happy with the DUs. First set was 40 then sets of 10s and 20s. Small breaks bit big breakthrough for me.

    Great class!

  9. 11am – yesterday’s class

    Front Squat X 20

    3 sets @ 135#

    Wod

    21-15-9
    Sandbag thrusters
    Hanging knee raises

    Time – 4:50

    6pm class

    Deadlifts X 20

    3 sets at 140#

    Thanks for sharing the bar Nick!

    Wod with 800m run and 400 singles

    19:29

    Thanks for the class Shane!

  10. francis landry

    MOB WUx1
    Group WU MOB

    Deadlift x20
    3 sets @ 165#

    WOD scaled with single unders
    19:52 No PR – row was 4 minutes and run was slow at 11 minutes
    2014 = 18:01

  11. Heidi

    Dead Lifts X 20 @ 85# (3 sets)….these were hard!

    WOD:
    1 Km Row
    1 Mile Run
    200 DU’s
    Time: 20:50
    Compare to 2014 time of 21:40….so I’ll take that πŸ™‚

    Row & run felt great. DU’s truly sucked. Good WOD!

  12. MOB + WU + Group

    Deadlifts x20 @ 140#

    WOD
    1km Row around 4:04
    1 Mile Run ~16 mins
    400 Singles

    229 Singles left at 20 minute cut off but did the remainder while Jeff skipped to the finish πŸ˜‰

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