Sand bar

8
Jan

Sand bar

**Bad Ass Rowing Clinic**
We have 14 spots available for a 3 hour rowing clinic this Sunday (1-4pm). Register soon before it’s sold out.

Strengths for the week:
M – Back Squat
T – Press
W – Deadlift
F – Bench

Back Squats
3 x 60-70-80-85-90+

30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar

*Scale for T2B = 2x Kickouts
*Sandbags a bit too heavy? Try a goblet squat.

Compare to Apr.27/14

Heather

39 Responses

  1. Remi Richard

    Back Squats
    3 x 60-70-80-85-90+
    225-255-285-305-325×6

    30 Sandbag Lunges (front rack) – moderate
    10 Toes to Bar – 5,3,2
    20 Sandbag Lunges – faster
    20 Toes to Bar – quick 2s
    10 Sandbag Lunges – fastest
    30 Toes to Bar – quick 2s & 1s

    6.37 Rx’d

    Thanks coach Matt, great job 6amers!

  2. Mario B.

    Rowing for team #2!!

    Back Squats
    3 x 60-70-80-85-90+
    165-195-225-235-250×8 (PR, need to go up #15 next time).

    30 Sandbag Lunges (front rack) – consistent & unbroken
    10 Toes to Bar – 5,5
    20 Sandbag Lunges – Slower and unbroken
    20 Toes to Bar – 5-5-5-5
    10 Sandbag Lunges – quick 10.
    30 Toes to Bar – 5-5-3-3-3-3-3-3-2

    8:28 Rx’d

    Thanks Matt for coaching and tips on T2B, got to work on these to waste less time hanging for nothing!!

    Good job 6 amers!

  3. Shane Hayes

    Wu and mobility
    Back Squats x 3

    60-70-80-85-90%+
    265/315/355/385/405 x 5
    may have had a rep or two more in me but I was a bit psyched out as this was my 1rm previous and I barely did it. So apparently this cycle is working.. 🙂

    30 Sandbag Lunges (front rack)
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar – quick
    10 Sandbag Lunges
    30 Toes to Bar

    5:25 Rx’d

  4. Heather Beck

    Back Squats
    3 x 60-70-80-85-90+
    115-125-140 quit here, was getting dizzy on the way up

    30 Sandbag Lunges (front rack)
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar (10 T2B, 20 kickouts)
    10 Sandbag Lunges
    30 Toes to Bar (6 T2B, kickouts, 3 T2B, kickouts – total 42 kickouts)

    Was having trouble with the math and forgot to look at my time – 10:15 ish

    Rowing for team three with Del in OG

  5. Heather Skeard cooper

    Back squats
    135-165-185-200-215(3 for amrap)

    WOD rx = 7:56
    I need to work connecting my T2b better

    2700m row after

  6. Mob + 2022 m row

    Back Squats
    3 x 60-70-80-85-90+
    165-195-225-235-250×5

    30 Sandbag Lunges (front rack)
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar
    10 Sandbag Lunges
    30 Toes to Bar

    5:06 Rx’d

    Way to go 6am group!

    Thanks Matt!

  7. Rob C

    Back Squats
    3 x 60-70-80-85-90+
    175-205-235-250-265 (10)

    30 Sandbag Lunges (front rack)
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar
    10 Sandbag Lunges
    30 Toes to Bar
    Did 2x Kickouts

    10:47

  8. John Gunn

    Mob/WU/Group WU (the group WU was extra awful…thanks a ton Matt…)

    Back squat x3
    125 – 140 – 160 – 170 – 180 (x5)

    WOD (scaled)
    30 sandbag lunges
    20 kickouts
    20 sandbag lunges
    40 kickouts
    10 sandbag lunges
    60 kickouts

    Time – 11:52

    The kickouts were freaking awful.

  9. Del

    Back Squats
    3 x 60-70-80-85-90+
    205-245-275-295-315×3 almost 4
    30 Sandbag Lunges (front rack)
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar
    10 Sandbag Lunges
    30 Toes to Bar
    8:27

    Team#3 rowing with Michelle and Heather 🙂

    Thanks Matt!

  10. Christie Neate

    Back Squats
    3 x 60-70-80-85-90+
    105-125-145-155-160# for 3 Reps

    30 Sandbag Lunges (front rack)
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar
    10 Sandbag Lunges
    30 Toes to Bar

    WOD scales to 35# Goblet Squats bc of Knees & Kickouts x2 Reps instead of T2B.

    Time: 9:06

    Thanks Blake! Love the scale options posted, took the guess work out ☺️

  11. Alex O'Blenis

    Back Squats x3
    60-70-80-85-90+
    #(70-80-90-100-110)×7

    I did scaled (20# goblet squats & kickouts)
    30 Sandbag Lunges (front rack)
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar
    10 Sandbag Lunges
    30 Toes to Bar

    11:20 time

    Struggled because of a cold.

  12. Laura

    Back Squats
    3 x 60-70-80-85-90+
    75-85-95-105(2) didn’t get to 90% since 85% was heavy enough.

    30 Sandbag Lunges (front rack)
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar
    10 Sandbag Lunges
    30 Toes to Bar

    10:27 Rx

    Thanks Blake!

  13. stephdh120

    Back Sq x 3
    95-115-130-135-145(7)

    WOD
    30Sandbag Lunges(KB-30#)
    10 (2x) kickout)
    20 KB Lunges
    20 (2x) Kickout
    10 KB Lunges
    30 (2x) Kickout
    Time: 10.46

  14. Mike Moody

    Squat day
    60/70/80/85/90+x3

    210×3
    250×3
    280×3
    300×3
    315 x2
    I’m happy with this. Especially since my legs were not feeling ready this morning but these numbers have been my consistent output

    WOD
    30 lunges
    20 kick outs
    20 lunges
    40 kick outs
    10 lunges
    60 kick outs

    Thank god for my knee pad
    7:49

  15. Kevin

    Back Squats x3
    185-225-275-300×7 (what the hell?!)

    WOD Rx’d
    5:36 (20 sec off PR – blaming it on T2B and DL from yesterday. Still happy with time.)

  16. Back squats x3
    185-215-245-260#, 275# x5
    I’d never attempted to squat above 250# so big PRs today! Can’t wait to finally go for that 300# back squat.

    WOD Rx:
    7:00

    The 30 T2B took a life time, not sure we’ll ever be friends but good times in the 6pm
    Thanks Mandy!

  17. Gilles

    mob wux1
    back squat x3
    165-195-225-235-250×1
    for time
    30 sandbag lunges
    10 T2B ( x2 kick out )
    20 sand bag
    20 T2b
    10 sand bag
    30 T2B
    5:41

  18. Marcy

    Back Squat * 3
    45 – 55 – 65 – 75 – 85 lbs (7 reps on the last set – just barely)

    WOD – scaled with 25 lb kettlebell and 2x kickouts

    10:37

  19. francis landry

    wux1
    group wu

    Back Squats
    3 x 60-70-80-85-90+
    190-225-255-275-285×7 (will use a 1 rep max of 330# next time)

    WOD Rx
    30 Sandbag Lunges
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar
    10 Sandbag Lunges
    30 Toes to Bar

    7:33
    1st 20 T2B unbroken, the rest were singles

  20. Jo

    Basement wod
    Front squat 5×5 115#
    Jumping lunges x8 (2ct)

    Wod with 55# Front squats and Vsnaps
    4:45

    Disadvantage of working out in basement after leg day…stairs :-s

  21. Aubrey

    mob wux1
    back squat x3
    135-155-175-195-205*7
    for time
    30 sandbag lunges
    20 kick out )
    20 sand bag
    40 KO
    10 sand bag
    60 KO
    10:59

  22. Heidi

    Back Squats x 3
    75-105-115-125-135

    WOD rx’d 8:44

    Short row in my warm up and stayed a short while for OG for total 3224 m for team 4.

  23. Remi F

    Back Squats
    3 x 60-70-80-85-90+
    125-145-165-175-185# (7 reps – another PR! Will up the weight next time)

    WOD Rx
    9:12

    Very slow on those T2Bs.

  24. Melanie Bourque

    Back Squats
    3 x 60-70-80-85-90+
    110-125-145-155-(160 x 4)
    Failed on the fifth rep… got stuck at the bottom ☹

    30 Sandbag Lunges (front rack)
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar
    10 Sandbag Lunges
    30 Toes to Bar

    WOD Rx:
    8:50

  25. Roxanne

    Back Squats
    3 x 60-70-80-85-90+%
    115-125-140-145-150 x 6

    30 Sandbag Lunges (front rack)
    10 Toes to Bar —- 20 kickouts
    20 Sandbag Lunges
    20 Toes to Bar —- 40 kickouts
    10 Sandbag Lunges
    30 Toes to Bar —- 60 kickouts
    At time cap I had 56 kickouts…this was hard, thought halfway through about changing to goblet squats but pushed through and did all the damn SB lunges which killed my legs for the kickouts. Gross.

  26. Derek

    Back Squats
    3 x 60-70-80-85-90+
    155-185-205-225-245 x 7

    30 Sandbag Lunges (front rack)
    20 Kick outs
    20 Sandbag Lunges
    40 kick outs
    10 Sandbag Lunges
    60 kick outs

    Time capped , 4 reps to go

    Thanks Kevin

  27. Ingrid

    Back Squats
    3 x 60-70-80-85-90+
    #: 70-80-90-100-110×4

    30 Sandbag Lunges (I used 35# kB)
    10 Toes to Bar (2x kickouts)
    20 Sandbag Lunges
    20 Toes to Bar
    10 Sandbag Lunges
    30 Toes to Bar

    Time 7:27

  28. Lisa MacLaughlin

    Back Squats
    3 x 60-70-80-85-90+
    65#-75#-80#-90#-95# x6

    30 Sandbag Lunges (front rack)
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar
    10 Sandbag Lunges
    30 Toes to Bar

    Scaled T2B = 2x

    9:19

  29. Melanie

    Back Squats x 3
    60-70-80-85-90+
    85-100-115-125×6
    Today my math got all mixed up and I am blaming in on ChatFit.. I was aiming for 130 for my 90 and somehow don’t make it!

    30 Sandbag Lunges (front rack)
    10 Toes to Bar
    20 Sandbag Lunges
    20 Toes to Bar
    10 Sandbag Lunges
    30 Toes to Bar
    I was excited to tackle today’s wod!
    I managed 20 of the last 30 T2B
    Next time…

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