Total Body

9
Mar

Total Body

Space left in the Barbell and Babies class

Know anyone that would be interested in our ladies Re-Spark program?

SA KB/DB Bent Over Row
3 sets of 8 reps per arm

4 rounds
8 KB Clean (L)
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
20 Pushups

50/35#

*15 min cap

Welcome to Connor, our newest member

23 Responses

  1. Jackie

    Warmup & Mobility

    SA KB Bent Over [email protected]/Arm
    Did negatives- 20, 25, 30

    WOD – Orange @20# DB
    8 DB HPC (L)
    12 Reverse Lunges
    8 DB HPC (R)
    12 Reverse Lunges
    15 Box Push-ups 24”

    11:10

    I found that just racking the DB on the side that you finished the clean and going right in to reverse lunges worked well. I could have used a heavier DB, note to self.

  2. SA KB/DB Bent Over Row
    3 sets of 8 reps per arm
    35-40-50 (KB’s)

    WOD @ Brown 50#KB
    4 rounds
    8 KB Clean (L)
    12 KB Reverse Lunge
    8 KB Clean (R)
    12 KB Reverse Lunge
    20 Pushups

    Time–>9:34

    Merci Ingrid!

  3. Rémi F.

    SA KB/DB Bent Over Row
    3 sets of 8 reps per arm
    40-50-60# KB

    4 rounds
    8 KB Clean (L) 40#
    12 KB Reverse Lunge
    8 KB Clean (R)
    12 KB Reverse Lunge
    15 Pushups

    11:55

  4. Jordan Sanipass

    SA KB/DB Bent Over Row
    3 sets of 8 reps per arm
    35#,40#,50#

    4 rounds – brown 50#
    8 KB Clean (L)
    12 KB Reverse Lunge
    8 KB Clean (R)
    12 KB Reverse Lunge
    20 Pushups

    Time: 11:19

    *15 min cap

  5. Cheryl

    SA DB Bent Over Row
    3 sets of 8 reps per arm: 15-20-25#

    4 rounds (Orange @ 20# DB)
    8 DB Hang Clean (L)
    12 DB FR Reverse Lunge (alt legs)
    8 DB Hang Clean (R)
    12 DB FR Reverse Lunge (alt legs)
    15 Pushups (2 rounds from toes using slingshot band, 2 rounds using 20” box)
    >> 11:14

    Merci Ingrid

  6. Ryanne

    SA KB/DB Bent Over Row
    3 sets of 8 reps per arm
    35#,40#,45#

    4 rounds – brown 35#
    8 KB Clean (L)
    12 KB Reverse Lunge
    8 KB Clean (R)
    12 KB Reverse Lunge
    20 Pushups

    Time: 11:30

  7. Catherine Wilson

    SA DB Bent Over Row
    3 sets of 8 reps per arm: 12-15-20

    4 rounds (12lb DB)
    8 DB Hang Clean (L)
    12 DB Goblet Squats
    8 DB Hang Clean (R)
    12 DB Goblet Squats
    12 Pushups using 20” box

    It was a bit easy doing the Hang Clean with the 12lb weight and thought I didn’t push myself today.
    I was fine until I sat down to type for work, which is what I do all day, and my arms were like.. woah.. what do you think you are trying to do??

    Thanks Ingrid!!

  8. Christie Neate

    A KB/DB Bent Over Row
    3 sets of 8 reps per arm
    30-35-40#

    4 rounds
    8 DB Clean (L)
    12 DB Reverse Lunge
    8 DB Clean (R)
    12 DB Reverse Lunge
    15 Pushups (Box)

    25# DB
    11:51

    First time doing lunges in a long time, used an ab-mat – but felt good to actually get through them (slowly)
    Thanks Kevin & Happy Birthday Kristen!

  9. Fred

    SA KB/DB Bent Over Row
    3 sets of 8 reps per arm
    35-50-50-50# w/ negative

    4 rounds
    8 KB Clean (L)
    12 KB Reverse Lunge
    8 KB Clean (R)
    12 KB Reverse Lunge
    20 Pushups
    50/35# – Used 45#
    Time: 9:49

    Rounds 2-4… did 7 cleans + short break, last clean into lunges.
    PU’s started 8-7-5 for first (2) rounds then it was wahtever i could get.

  10. Ang

    SA KB/DB Bent Over Row
    3 sets of 8 reps per arm
    15# DB each set

    4 rounds
    8 DB Clean (L) (15#)
    12 DB Reverse Lunge
    8 DB Clean (R)
    12 DB Reverse Lunge
    15 box pushups (24”)

    *15 min cap
    9:50 @ home

    Plus 31 birthday burpees for Kristen

  11. Kelly B

    SA KB/DB Bent Over Row
    3 sets of 8 reps per arm
    25-30-35-40# KB

    4 rounds
    8 KB Clean (L)
    12 KB Reverse Lunge
    8 KB Clean (R)
    12 KB Reverse Lunge
    20 Pushups

    2 Rounds with 25#KB, last 2 rounds with 35# KB (couldn’t get the movement down so I will be a mess of bruises)
    11:33

  12. GillesGautreau

    bent over row
    3 set of 8 rep per arm
    25 35 50
    4 round
    8 DB clean 35 #
    12 reverse lung
    8 DB clean
    12 reverse clean
    15 push up
    time 6:55

  13. John Hunt

    SA KB/DB Bent Over Row
    3 sets of 8 reps per arm
    35-40-45

    4 rounds
    8 KB Clean (L)
    12 KB Reverse Lunge
    8 KB Clean (R)
    12 KB Reverse Lunge
    20 Pushups
    with 40# KB

    Time 12:00

    Thanks Kevin!

  14. Janet Sommerville

    SA KB/DB Bent Over Row
    3 sets of 8 reps per arm
    25 -30-35#

    4 rounds
    8 KB Clean (L)
    12 KB Reverse Lunge
    8 KB Clean (R)
    12 KB Reverse Lunge
    15 Pushups

    35#

    14:33

    Welcome Connor

  15. Joe McSheffery

    Basement WOD night
    SA KB/DB Bent Over Row
    3 sets of 8 reps per arm
    50# unbroken

    4 rounds
    8 KB Clean (L)
    12 KB Reverse Lunge
    8 KB Clean (R)
    12 KB Reverse Lunge
    20 Pushups

    50/35#
    12:00 with 50#
    Leisure pace. No one to compete with at home…

  16. Stacey Simpson

    SA KB Bent Over Row
    3 sets of 8 reps per arm
    20# – 25# – 30# – 30#

    4 rounds
    8 DB Clean (L)
    12 DB Reverse Lunge
    8 DB Clean (R)
    12 DB Reverse Lunge
    15 Pushups (floor, box, box, floor)

    Blue (almost) – 25# DB. Push-ups from floor, 20″ box, 20″ box, floor)
    Time: 13:47

  17. Daniel L Davey

    Rows
    35-40-50-60

    Wod with 50#
    11:58
    Push-ups were amazing. No wait. Nope. They were horrible. Struggled from the first round.

  18. Elba

    SA KB/DB Bent Over Row
    3 sets of 8 reps per arm
    35-40-50 (KB’s)

    WOD @ Brown 35lbs KB
    4 rounds
    8 KB Clean (L)
    12 KB Reverse Lunge
    8 KB Clean (R)
    12 KB Reverse Lunge
    20 Pushups

    Time–>14:36 😓

  19. Neil

    SA KB Bent Over Row
    3 sets of 8 reps per arm
    20-35-40-45

    4 rounds (35# DB)
    8 DB Clean (L)
    12 DB Reverse Lunge
    8 DB Clean (R)
    12 DB Reverse Lunge
    15 Pushups

    12:53
    Pushups were limiting.

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