Rig Day

10
Dec

Rig Day

Test Hanging Leg Raises

Front Squat x4
5 sets @ 75%

AMRAP in 12 min
3 T2B
3 DB Box Step Up (per leg)
6 T2B
6 DB Box Step Up (per leg)
9 T2B
9 DB Box Step Up (per leg)

24/20” @ 50/35#

27 Responses

  1. Ryanne

    Front Squat x4
    5 sets @ 75%
    95#

    AMRAP in 12 min
    3 T2B
    3 DB Box Step Up (per leg)
    6 T2B
    6 DB Box Step Up (per leg)
    9 T2B
    9 DB Box Step Up (per leg)

    20” @ 35#
    3 rounds plus 2 T2B

  2. olivierhuebscher

    5×4 front squat @ 170 each
    Brown wod, 2 rounds, 9 db step ups left in the 3rd
    Fun wod, step ups were tricky to find a good way to hold it!

  3. Gabriel

    Front Squat x4
    5 sets @ 75%
    190#

    @Brown
    AMRAP in 12 min
    3 T2B
    3 DB Box Step Up (per leg)
    6 T2B
    6 DB Box Step Up (per leg)
    9 T2B
    9 DB Box Step Up (per leg)

    24” @ 50#
    2 rounds plus 14/18 DB Box Step Up (4 reps short of full 3 rounds)

    Thanks Shane!

  4. Cheryl

    Test Hanging Leg Raises: 14 in one min, leveled up to Orange 3 !

    Front Squat x4, 5 sets @ 75%: 55#

    AMRAP in 12 min (Orange)
    4 HKR + 3 DB Box Step Up (per leg)
    8 HKR + 6 DB Box Step Up (per leg)
    12 HKR + 9 DB Box Step Up (per leg)

    20” box @ 20# DB
    2 rounds + 8 /12 HKR

    Good one! Thanks Kevin.

  5. Andre Landry

    Front Squat x4
    5 sets @ 75%
    95 – 135 – 160 – 160 – 160 – 160

    AMRAP in 12 min
    3 T2B
    3 DB Box Step Up (per leg)
    6 T2B
    6 DB Box Step Up (per leg)
    9 T2B
    9 DB Box Step Up (per leg)

    24” @ 50#

    2 Rounds + 13 reps
    T2B felt great, could really string them together today.

  6. Blake

    Rehab continues…

    Front Squat x4
    5 sets @ 155# (~53%)

    AMRAP in 12 min:
    3 T2B
    3 /leg DB Box Step Up (18″/30#)
    6 T2B
    6 /leg DB Box Step Up (18″/30#)
    9 T2B
    9 /leg DB Box Step Up (18″/30#)

    SCORE:
    3 rounds plus 3 left-leg steps

  7. Amanda

    Wod as posted, 35# & T2B

    3 rounds + 3 step ups in the set of 3’s.

    I messed up counting in my second round and spent some time trying to figure out what I did wrong so I ended up doing 3+3+6+9+9+6 for that round.

  8. Kelly B

    First off…Shane was our coach this morning!!!

    Front Squat x4
    5 sets @ 75%
    65-75-85-105-105-105

    AMRAP in 12 min (this rep scheme with 30#, 20′ box)
    3 T2B
    3 DB Box Step Up (per leg)
    6 T2B
    6 DB Box Step Up (per leg)
    9 T2B
    9 DB Box Step Up (per leg)
    Total: 4 reps shy of 3 rounds

    Thanks Shane 😊

  9. Stephdh120

    Hang Leg Raise
    Total- 6
    *now to string together more than one double under!

    Front Sq x4
    5 sets @ 95#
    Wu @ 65#

    Amrap 12mins
    4 HKR
    3 DB box step/leg (18″/20#)
    8 HKR
    6 DB box step
    12 HKR
    9 DB box step
    Total- 3 rds &12 HKR

  10. Joe McSheffery

    Test Hanging Leg Raises
    Did these. Maybe 10? Lost count
    Front Squat x4
    5 sets @ 75%
    135/175/175/175/175/175. Felt good

    AMRAP in 12 min
    2 T2B
    3 DB Box Step Up (per leg)
    4 T2B
    6 DB Box Step Up (per leg)
    6 T2B
    9 DB Box Step Up (per leg)

    24/20” @ 50/35#

    2 full and 2 of 6 T2B. First time doing T2B so overall quite happy with it

  11. Aubrey

    Front Squat x4
    5 sets @ 75%
    135 – 155- 175 – 175 – 175 – 175

    AMRAP in 12 min
    3 HLR
    3 DB Box Step Up (per leg)
    6 HLR
    6 DB Box Step Up (per leg)
    9 HLR
    9 DB Box Step Up (per leg)

    20” @ 35

    4 Rounds
    Thanks Shane!

  12. John Hunt

    Test Hanging Leg Raises 11

    Front Squat x4
    5 sets @ 75%
    95-135-155-155-155-155-155

    AMRAP in 12 min
    2 T2B
    3 DB Box Step Up (per leg)
    4 T2B
    6 DB Box Step Up (per leg)
    6 T2B
    9 DB Box Step Up (per leg)

    24” @ 40#

    3 Rounds + 2 T2B + 3 box step ups

    95 Reps

    Thanks Julia!

  13. Jeremy Mallais

    Front Squat x4
    5 sets @ 75%
    115#

    AMRAP in 12 min
    4 HKR
    3 DB Box Step Up (per leg)
    8 HKR
    6 DB Box Step Up (per leg)
    12 HKR
    9 DB Box Step Up (per leg)

    First round was HKR and then abmat sit ups as my dainty hands couldn’t handle hanging.

    20” @ 30#

    3 rounds plus 12 abmat and 12 box steps.

  14. Elba

    Front Squat x4
    5 sets @ 75%
    145lbs

    AMRAP in 12 min
    3 T2B scales HLR or HKR
    3 DB Box Step Up (per leg)
    6 T2B
    6 DB Box Step Up (per leg)
    9 T2B
    9 DB Box Step Up (per leg)

    20” @ 35lbs

    2 rounds plus 4 out of 6 DB Box step up.
    1st round with HLR and the rest HKR.

    Nice having Shane as a coach 😊

  15. Shane Hayes

    Wod @ Brown
    2 rounds plus 10 of 12 box step up’s.

    Box step up’s were killing me, too many breaks. But that was too be expected. That and 24″ box sucks for short little legs… Hehe

  16. heididaigle

    Front Squat x4
    5 sets @ 75%
    65-95-110-110-115-115-115

    AMRAP in 12 min (Purple)
    2 T2B
    3 DB Box Step Up (per leg)
    4 T2B
    6 DB Box Step Up (per leg)
    6 T2B
    9 DB Box Step Up (per leg)

    20″ Box and 30# DB

    Completed 2 Rounds + 2 T2B+6 Step ups + 4 T2B + 2 Step Ups

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