Mobility – Hamstrings
– Leg Extensions Sitting on Ball, 4 spots x10 reps each leg
– Floor Sitting Hamstring Stretch 1x 5 min each leg
– Hamstring Smash with the big black roller with big gray roller stuck in
Heidi
Back Squats
55# x 15
66# x 12
85# x 9
95# x 6
105# x 3
3 Sets of 500 M Row, 1 min. rest between sets = 8:35
Rd. 1: 2:07
Rd. 2: 2:13
Rd. 3: 2:15
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Back squats
75-95-115-135-150
Row/rest
8:03
There Mario and Amanda – I’ve posted my results hoping that you’ll take up my Christmas burpee challenge. After all, how many could it possibly be🤔.
Did I miss something…?
Not yet🎄😉
Ok I saw the thing. If you want to run with that challenge, go for it. I will do the burpiis.
😁
Mobility and Wu x 1
Belly to wall strict hspu x 5/ 4 kick up slow negatives
20 back extension /20 Ghd situps
3 strict ring mu’s
Back Squats
185 x 15
225 x 12
245 x 9
285 x 6
325 x 5 supposed to be 3 but felt good
Wod
Row 500m (1:39) felt good
Rest 1 min
Row 500m (1:44) uncomfortable pace
Rest 1 min
Row 500m (1:56) died on this one….
7:21 rotal
Great class Patrick and great work 6 amer’s!!
WU x 1
Group WU
Back Squats
15-12-9-6-3 reps
35, 45, 55, 65, 75
Row 500m
Rest 1 min
Row 500m
Rest 1 min
Row 500m
8:41
5 second PR over last year, even though I am still in the throes of a cold! I’ll take it!!
Thanks for sharing the bar Heidi. I hope some of your technique rubbed off on me, like Heidi Fairy Dust. 🙂
Great class Patrick.
Nice time and PR Jackie hope you shake that cold soon!
Back Squats
15-12-9-6-3 reps
65#-75#-90#-100#-115#
Row 500m
Rest 1 min
Row 500m
Rest 1 min
Row 500m
Time 8:35
Back Squats
15-12-9-6-3 reps
135# – 155# – 175# – 195# – 215#
Row 500m
Rest 1 min
Row 500m
Rest 1 min
Row 500m
TIME: 7:36
Good time on the row Mark, nice job.
Back Squats
15-12-9-6-3 reps
85-115-145-165-205
Row 500m – 1:40.2
Rest 1 min
Row 500m – 1:39
Rest 1 min
Row 500m – 1:35.6
6:58
Thanks Patrick!
Back Squats
15×105 12×115 9×125 6×135 3×145 (sets probably should have been a bit heavier)
Row 8:28
Back squats to bench
45-55-65-70-75
WOD
9:14
I loved it SO much that I’m going back to the rowing clinic tonight🙂
See you tonight sunshine!
Me too !!!
Back Squats
15-12-9-6-3 reps
65-85-105-125-150
Row 500m
Rest 1 min
Row 500m
Rest 1 min
Row 500m
Time 7:33
Back squats
85-100-120-140-160 Thanks for sharing the bar Dom and Elba….miss wodding with you two
Row/rest
8:07
Back squats
55-70-85-95-105#
Thanks for sharing the bar Hannah!
WOD: 8:13
Thanks Patrick!
Back squats
15 – 12 – 9 – 6 – 3
55# – 65# – 75# – 85# – 95# (back is building up strength again! 🙂 )
Row 500m
Rest 1 min
Row 500 m
Rest 1 min
Row 500m
Time: 8:10
Mob
WU x1
Group WU & Mob
Back SQ
15(75#)-12(90#)-9(105#)-6(125#)-3(145#)
WOD
Row 500m
Rest 1 min
Row 500m
Rest 1 min
Row 500m
Time: 8.31
Back Squats
15-12-9-6-3 reps
55-70-85-95-110lb
WOD: 8:48
WU x 1
Group WU
Back Squats
15-12-9-6-3 reps
135-165-175-215-235
Row 500m
Rest 1 min
Row 500m
Rest 1 min
Row 500m
7:53
5 second PR.
Thanks Kevin!
mob wux1 group mob
back squat
15-12-9-6-3
105-135-160-185-210
row 500 m
rest 1 min
500 m row
rest 1 min
500 m row
7:56
Mob
WU x1
Group WU & Mob
Back SQ
15(75#)-12(90#)-9(105#)-6(125#)-3(145#)
WOD
Row 500m
Rest 1 min
Row 500m
Rest 1 min
Row 500m
Time: 8:59
This is for you Mario!
Mobility clinic
All the hip stretches!
Back squats
125×15 145×12 165×9 195×6 235×3
I ❤️ Squats
240×3 is old 3RM so thinking I can up that.
WOD:
8:06
Sluggish rowing for me today and about 20 seconds slower than last year, womp womp…
7:47 last time
Thanks for the classes Mandy
Rowing clinic, great first night. I’ll surely be ready to retest today’s wod after the next 5 weeks 😊
Thanks Kevin
(Noon class – thanks Kevin)
Back Squats
15-12-3
65#-85#-95#
Switched to Front Squats
6-6-3
65#-85#-115#
Rowing was 9:39, I think.
Back Squats
15-12-9-6-3 reps
#95-105-115-125-135
Row 500m
Rest 1 min
Row 500m
Rest 1 min
Row 500m
8:03
Thanks Kevin!
Back squats
95-115-145-165-175 (shoulda went higher…)
WoD = 8:35
Back Squats
15-12-9-6-3 reps
185-205-225-275-315
Row 500m – 1:33.5
Rest 1 min
Row 500m – 1:40.7
Rest 1 min
Row 500m – 1:47.2
7:01.4
Note to future self, don’t be an a-hole an row 1:33 on you first round. Try 3-rounds of 1:38-ish. Thanks.
Back Squats
15-12-9-6-3 reps
60-70-85-100-110
Row 500m-2:00
Rest 1 min
Row 500m-2:05
Rest 1 min
Row 500m-2:13
8:18
That was hard! I wish I’d been more consistent, but I had nothing left for the last 500!
Back Squat 15-12-9-6-3 rep
155-190-225-255-285#
Row 500m = 1:45.9
Rest 1min
Row 500m = 1:50.4
Rest 1min
Row 500m = 1:45.6
Total Time = 7:26
Mobility – Hamstrings
– Leg Extensions Sitting on Ball, 4 spots x10 reps each leg
– Floor Sitting Hamstring Stretch 1x 5 min each leg
– Hamstring Smash with the big black roller with big gray roller stuck in
Back Squats
55# x 15
66# x 12
85# x 9
95# x 6
105# x 3
3 Sets of 500 M Row, 1 min. rest between sets = 8:35
Rd. 1: 2:07
Rd. 2: 2:13
Rd. 3: 2:15
Mobility and Wu x 1
Back Squats
105 x 15
135 x 12
160 x 9
185 x 6
2010 x3
Wod
Row 500m (1:50)
Rest 1 min
Row 500m (1:48)
Rest 1 min
Row 500m (1:46)
7:24 rotal