Reminder

6
Aug

Reminder

Tomorrow is Bring a Friend Day! It’s also going to be a Hero WOD. Ohhhh!!!

Deadlifts x2
10 sets @ 70%

3 rounds
500m Row
400m Run
Rest as needed between sets

38 Responses

  1. Cheryl

    Deadlifts x2
    10 sets @ 70% = 80#

    3 rounds
    500m Row
    400m Run
    Rest as needed between sets
    5:22, 5:22, 5:12 (+ rested 1 min b/n sets) = 17:56

    Fun! Thanks for the DL tips Shane.

  2. Ryanne

    Deadlifts x2
    10 sets @ 70%
    140#

    3 rounds
    500m Row
    400m Run
    Rest as needed between sets
    13:42. Didn’t track my round times.

  3. Andre L

    Deadlifts x2
    10 sets @ 70%
    205#

    3 rounds
    500m Row
    400m Run

    3:40 -> 3:48 -> 3:54
    The row got a lot slower each round.

    After Class I did a few Bar Muscle Up attempts and got my first one!!! Goal was to get one before my 1 year mark at the end of September.

  4. Heather Beck

    Deadlifts x2
    10 sets @ 70% (145)

    3 rounds
    500m Row
    400m Run
    Rest as needed between sets
    5:33
    5:58
    5:26

    Wasn’t all that happy with my times.

    Happy with my deadlift – realized it is a few pounds over bodyweight, and the first time I hit a body weight deadlift it was 20 pounds more than this.

  5. Del

    Deadlifts x2
    10 sets @ 70%
    315
    3 rounds
    500m Row 1:36 – 1:37 – 1:43
    400m Run
    Rest as needed between sets
    3:41 – 3:46 – 4:01

    Thanks Kevin!

  6. Gabriel

    Deadlifts x2
    10 sets @ 70%
    275# (based on 385# 1RM)

    3 rounds
    500m Row
    400m Run
    Rest as needed between sets( did 2 minutes)
    3:47-3:55-3:39

    Thanks Shane!

  7. Kelly B

    Deadlifts x2
    10 sets @ 70% or 150# (should have been 170#…brain wasn’t firing on all cylinders this morning)
    WU @125-130#

    3 rounds
    500m Row
    400m Run
    Rest as needed between sets
    4:26, 4:39, 4:42

    Thanks Kevin. Good job everyone!

  8. Frankie

    Deadlifts x2
    10 sets @ 70% = 315#

    3 rounds
    500m Row
    400m Run
    Rest as needed between sets
    4:17, 4:41, 4:47= 18:47

    1st day back from 12 days off

  9. Sam Moody

    Good mornings x2
    10 sets @ 70% = 30#

    3 rounds
    500m Row
    400m Run (scaled to 200m)
    Rest as needed between sets
    3:54, 4:13, 4:16= 16:31

    Today was my 200th class. I’m nowhere near where I thought I’d be by now but I keep trying.

  10. Stacey Simpson

    Deadlifts x2
    10 sets @ 70% – 105#

    3 rounds
    500m Row
    400m Run

    Times:
    4:46
    5:11
    4:41
    Total: 18:11
    Pretty happy with today!

  11. Karen

    1 arm KB deadlifts
    10 sets x2, increased to 3 reps halfway through. #80

    WOD modified
    3rds
    15cal assault bike
    400m run

    4:23, 4:22, 4:17
    Thanks Amanda

  12. Marcel

    Deadlifts x2
    10 sets @ 70%
    225# (went lighter nursing hamstring pull)

    3 rounds
    500m Row
    400m Run scaled 20 cal Assault Bike
    Rest as needed between sets

    4:16 / 5:02 / 4:41

    Thanks Amanda!

  13. Heidi

    Dead lifts @ 145#

    3 Rounds\; 500 meter row / 400 meter run

    4:30 – 4:50 – 4:33
    Rested 2 minutes between sets
    Total time: 17:53

  14. Aubrey

    First take after 4 weeks…
    Deadlifts x2
    10 sets @ 70%
    205#

    3 rounds
    500m Row
    400m Run
    Rest as needed between sets
    4:19, 4:20, 4:47
    Thanks Amanda!

  15. Melanie

    Deadlifts x2
    10 sets @ 70%
    50% – 95
    60% – 110
    70% – 130

    3 rounds
    500m Row
    400m Run (15 cal on bike)
    Rest as needed between sets
    I only let myself rest one minute between rounds
    3:50 – 4:03 – 4:07
    Finished at 14:00

    Then I did a partner ruck wod with Karen and Sam.. Krissie and Laura teamed up..
    Buy in..
    100 no push up burpees (wearing ruck)
    We alternated one at a time
    Then
    2 rounds
    24 ruck swings (12/12)
    64 push-ups(no ruck)
    24 ruck squats(sets of 4)
    64 sit-ups(no ruck)(sets of 8)
    I did my Push-ups on my toes, 2 at a time and Sam did sets of 3 and 4 (because she’s awesome)
    30#ruck
    19:14
    Then we took a 60# sandbag for a walk..

  16. Jackie

    WU + MOB x 1 + 250 m row & 200 m run
    Group WU + MOB

    DL WU, 90 x 5, 105 x 3

    DL x 2
    10 sets @ 70% (125#)

    WOD 3R
    Row 500 m
    Run 400 m

    2 min rest between rounds

    4:54, 4:51, 5:02

    Thanks Shane!

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