More Bar

30
Jul

More Bar

Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS

60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts

Compare to May 15/19

Lynne

20 Responses

  1. Rémi B

    Deadlift + Squat Clean + Front Squat (1+1+1) x2
    135-155-175

    60/40 cal Row buy-in – 3min
    Then,
    21-15-9
    Front Squats (115/85#/50%)
    Deadlifts

    seven. thirty four rx

    Thanks Coach Shane, great job 6amres!

  2. Mark

    Deadlift + Squat Clean + Front Squat (1+1+1) x2
    45-50-55% of FS

    135# – 145# – 155#

    60/40 cal Row buy-in
    Then,
    21-15-9
    Front Squats (115/85#/50%) – 105#
    Deadlifts

    TIME: 13:06…pace got me again

  3. Ryanne

    My first repeat workout ! woot

    Deadlift + Squat Clean + Front Squat (1+1+1) x2
    55#, 65#, 75#

    60/40 cal Row buy-in
    Then,
    21-15-9
    Front Squats (115/85#/50%)
    Deadlifts

    Used 65#
    Time 8:15

    15 pounds heavier and 32 seconds faster then May 15ths

  4. Kelly B

    Deadlift + Squat Clean + Front Squat (1+1+1) x2
    45-50-55% of FS
    55-75-85-90#

    60/40 cal Row buy-in
    Then,
    21-15-9
    Front Squats (@85#)
    Deadlifts

    Time: 9:52 RX (probably a first for me to do a weight WOD RX?)

    Thanks Shane…holy sweat fest!

  5. Del

    Deadlift + Squat Clean + Front Squat (1+1+1) x2
    45-50-55% of FS
    125-145-175
    60/40 cal Row buy-in 2:30 did first 40 at 1600+ then kept it above 1400
    Then,
    21-15-9
    Front Squats (115#) 12-9.9-6,9
    Deadlifts need to do these quicker
    7:15 was 7:54 and 6:50

    Thanks Shane!

  6. Karen

    Deadlift-Squat Clean-Front Squat
    (1-1-1)x2
    1 arm DB due to injury
    #25-35-40-50

    WOD with #35DB
    30 cal assault bike buy in
    21-15-9
    Front squats
    Deadlifts
    8:39
    Thanks Shane for class and the modifications

  7. Blake

    Deadlift + Squat Clean + Front Squat (1+1+1) x2
    45-50-55% of FS
    135 – 150 – 165

    60/40 cal Row – slow but steady
    Then,
    21-15-9
    Front Squats (115#) 12-9.10-5,9
    Deadlifts (need better transition and slightly faster pace)

    9:58 Rx
    …was 9:40, but today I felt like I had a more consistent energy level throughout.

  8. Fred

    Deadlift + Squat Clean + Front Squat (1+1+1) x2
    45-50-55% of FS
    105-115-125#

    60/40 cal Row buy-in
    Then,
    21-15-9
    21 – 8-7-6
    15 – 6-5-4
    9 – 5-4
    Front Squats (115/85#/50%) – 100#
    Deadlifts
    Time: 10:30

    Dialed back % as I have been away and doing a progressive return.
    Could have pushed through bigger sets… next time max 2-sets to get below 10 min cap

  9. Bobbie-Jo Killam

    Deadlift + Squat Clean + Front Squat (1+1+1) x2
    45-50-55% of FS
    55-65-75#

    60/40 cal Row buy-in
    Then,
    21-15-9
    Front Squats (@70#)
    Deadlifts

    Time: 12:25
    Broke these rounds into 2 sets. These got hard fast! 

  10. Shane Hayes

    Complex, built up to 185
    Wod @ 135
    8:16
    40 seconds slower than last time, the air was heavy and breathing seemed to not happen… Still a good workout!

    Thanks for the great class Kevin!!

  11. Heidi

    1 deadlift + 1 squat clean + 1 Front Squat x 2
    75-80-85

    40 Cal. Row (took 3 minutes)
    Then 21-15-9 Front Squats / Dead lifts

    11:18

    Broke up set of 21 by 15/6 and set of 15 by 10/5.

  12. Crystal

    Deadlift + Squat Clean + Front Squat (1+1+1) x2
    45-50-55% of FS
    55-65-75-85#

    60/40 cal Row buy-in
    Then,
    21-15-9
    Front Squats (@65#)
    Deadlifts
    8:44
    Kept the weight low, as it was like working out in a desert.
    Thanks, Kevin!

  13. Robyn L

    Deadlift + Squat Clean + Front Squat (1+1+1) x2
    45-50-55% of FS = 35-45-50#

    60/40 cal Row buy-in
    Then,

    21-15-9
    Front Squats (@ 40#)
    Deadlifts

    Time = 11:47

  14. Melanie

    I went to 7pm OG to help Sam with a project and got coerced into doing a workout..
    3 rounds
    10 alternating DB snatches (25#)
    10 OH one arm lunges (each arm)
    50 Double Unders
    3 minute rest
    Then
    50 KBS 35#
    19:05 (16:05)
    I cheated slightly and did sets of 5 alternating lunges on each arm..

  15. Deadlift + Squat Clean + Front Squat (1+1+1) x2
    45-50-55% of FS
    65 – 75 – 95
    Did these light due to knee and Barbara the other day

    60/40 cal Row – slow but steady
    Then,
    21-15-9
    Front Squats (115#) 12-9.broken up randomly last 2 rounds
    Deadlifts (should have been faster and breathed better)

    10:15

Leave a Reply