Deload Week

20
Jan

Deload Week

Because of the storm, the Rowing Clinic is moved to next Sunday (Jan.26). If you can make it, there’s still 2 spots left!

Overhead squats x 5
40/50/60%

AMRAP in 10 Mins:
10 Overhead Squats (95/65#/50%)
20 Abmat Situps
50 Double Unders / 100 Singles

Joe

30 Responses

  1. Ryanne

    Overhead squats x 5
    40/50/60%
    45#, 55#,65#

    AMRAP in 10 Mins:
    10 Overhead Squats (95/65#/50%)-
    20 Abmat Situps
    50 Double Unders / 100 Singles

    Used 55#, did 100 singles

    4 rounds even (320 reps )

  2. Heather Beck

    Overhead squats x 5
    40/50/60%
    35, 45,”50

    AMRAP in 10 Mins:
    10 Overhead Squats (95/65#/50%)
    20 Abmat Situps
    50 Double Unders / 100 Singles

    Used 40#, did 100 singles

    3 rounds and 89 singles (284)

    Accumulate 3 minutes in a plank – 4:30
    3X1 min plank 30 secs rest

  3. John Gunn

    Pre-WOD mobility

    Overhead squats x 5
    55 – 65 – 75
    Wrist a little stiff but overall felt great!

    AMRAP in 10 Mins:
    10 Overhead Squats 55# (went lighter than 50% on the wrist)
    20 Abmat Situps
    100 Singles

    3 Rounds + 6 situps = 256 reps

    Accumulate 3 min plank

    Post-WOD mobility

  4. Christie Neate

    Overhead squats x 5
    40/50/60%
    45-55-65#

    AMRAP in 10 Mins:
    10 Overhead Squats (95/65#/50%)
    20 Abmat Situps
    50 Double Unders / 100 Singles

    WOD: 256 Reps w 55# and Singles.
    Thanks Kevin!

    Cashout: 3 minute plank; 30 sec intervals …

  5. Kelly B

    Overhead squats x 5
    40/50/60%
    35-45-55-65#

    AMRAP in 10 Mins:
    10 Overhead Squats (@45#)
    20 Abmat Situps
    50 Double Unders

    Total: 4 rounds + 18 situps = 348
    Went lighter than I should have on OHS as my knee was locking. (forgot the WD40 this morning lol)

    Thanks Ingrid. Great job everyone 🙂

  6. Cheryl

    Overhead squats x 5 (based on 1Rm 70#)
    40/50/60%
    30/35/40#

    AMRAP in 10 Mins:
    10 Overhead Squats (50%) – 35#
    20 Abmat Situps
    100 Single skips

    3 rounds + 20 sit-ups
    270 reps

    cashout: 3 min plank (1 min x 2 + 30 sec x 2)

    Thanks Ingrid!

  7. Jordan sanipass

    Overhead squats x 5
    40/50/60%
    65#,75#,85#.

    AMRAP in 10 Mins:
    10 Overhead Squats (95/65#/50%) did 65#
    20 Abmat Situps
    50 Double Unders / 100 Singles – did singles

    It was a struggle to do 5 reps for 85#.

    4 rounds + 5 overhead squats = 325 reps.

  8. Stephdh120

    OHS x5
    35/45/50#

    Amrap 10 mins
    10 OHS(45#)
    20 abmat situps
    100 single unders
    Total reps- 280 (3rds &20 skips)

    Accumulate 3mins plank
    4.15

  9. Laura

    Overhead squats x 5
    40/50/60%
    40#, 50#,60#

    AMRAP in 10 Mins:
    10 Overhead Squats (55#)
    20 Abmat Situps
    50 Double Unders
    307 reps

    Thanks Amanda!

  10. Mario

    Overhead squats x 5
    40/50/60%

    95-125-145

    AMRAP in 10 Mins:
    10 Overhead Squats (95#)
    20 Abmat Situps
    50 Double Unders

    5 rounds + 7 situps

    Total : 417 reps

    Thanks Cara!

  11. Janet Sommerville

    Overhead squats x 5
    40/50/60%
    45, 55 65#

    AMRAP in 10 Mins:
    10 Overhead Squats (55#)
    20 Abmat Situps
    50 Double Unders
    250 doubles were not great as per usual

  12. Marcel

    Overhead squats x 5
    40/50/60%

    55/65/85#

    AMRAP in 10 Mins:
    10 Overhead Squats (95/65#/50%)-
    20 Abmat Situps
    50 Double Unders / 100 Singles

    Used 65#, did 100 singles

    251 reps

  13. Aubrey

    Overhead squats x 5
    40/50/60%
    55#, 65#, 75#
    AMRAP in 10 Mins:
    10 Overhead Squats (95/65#/50%) 65#
    20 Abmat Situps
    50 Double Unders / 100 Singles
    327
    Thanks Marcel!

  14. Stacey Simpson

    Overhead squats x 5
    40/50/60%
    35# – 45# – 50#

    AMRAP in 10 Mins:
    10 Overhead Squats (95/65#/50% – 45#)
    20 Abmat Situps
    50 Double Unders / 100 Singles

    Total: 3 rounds + 4 skips = 272

  15. Jackie

    WU + MOB x 1
    Group WU + MOB

    OHS x 5
    40, 50, 60%
    15, 20, 20

    AMRAP 10 Min
    10 OHS @ 15
    20 Abmat Sit-ups
    50 DUs

    3R, 17 Sit-ups (257 Reps)

    Accumulate 3 Min in a plank. (2 min, 30 second rest, 1 Min)

    Faster sit-ups next time. Thanks Ingrid!

  16. Samantha Both

    OHS – 40/50/60

    Happy with how these felt since it’s the first time I’ve squatted weight since hurting my groin.

    WOD – 55#/butterfly situps/single – 344.

    Plank cash out done as hollow plank – 2 minutes on forearms, 1 minute on hands.

  17. Andre L

    Front squats x 5 (sub for front squats due to shoulder)
    40/50/60%
    75 / 95 / 110

    AMRAP in 10 Mins:
    10 Front Squats 95#
    20 Abmat Situps
    20 Double Under + 60 Single Under (trying to add more DU in workouts to get better)

    271 reps

    3 minute plank in 3:45, did 1:30 rest 30 sec, 1 min rest 15 sec and finished the 30 seconds.

  18. Melanie

    Overhead squats x 5
    40/50/60%
    It’s been so long since I’ve done OHS, so I kept it simple and focused on form.. 15# for everything

    AMRAP in 10 Mins:
    10 Overhead Squats (15#)
    20 Abmat Situps (Butterfly)
    50 Double Unders
    3 rounds plus 37 reps
    277 reps
    Wrist not loving OHS as usual.

    Cashout 3 minute plank
    Did one minute at a time.

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