Back Squats x5
70-75-80-75-70%
Row 2500m with a partner
*switch every 250m
*70/50# KB must be kept off the ground the entire time
Bill and Anthony had a semi-private session with me last week. They tested this workout for me. It looked SO GOOD, I thought I’d spread the love. Enjoy!
Please cancel my 6 am
MOB WUx1
Group WU MOB
Back Squats x5
70-75-80-75-70%
115-160-175-185-175-160
Row 2500m with a partner (Gabe)
*switch every 250m
*70/50# KB must be kept off the ground the entire time
Time = 10:45
Mobility
WU x 1
Group WU + Mobility
Back Squats x5 (Thanks for sharing the bar Jackie and Laura)
70-75-80-75-70%
75-105-115-125-115-105#
WOD: Row 2500m with a partner
*switch every 250m
*70/50# KB must be kept off the ground the entire time
Time: 12:05 with 35# KB
Thanks Heidi for being my partner 🙂
Yes, heavier next time!
Fun class Shane.
Back squats x 5
65(Wu)-100-105-110-105-95#
Wow these felt heavy today!
WOD with Gilles at 50#: 11:39
Fun class, thanks Shane!
Back Squats x5
70-75-80-75-70%
1 RM was #150 from a while back, thought it was low so did wu- #95 -115-135-155-135-115 x 5. So guess I’ll have to retest back squat.
Row 2500m with a partner
*switch every 250m
*70/50# KB must be kept off the ground the entire time
Did this with Del. Aka the machine!! Thanks for carrying me!!
With #70 KB. Del was rowing in the 1:28-1:29 range, I was 1:32-1:45 I think!
Time: 9:23 RX!
Thanks Del!!
And thanks for the class Kevin!
Back Squats x5
70-75-80-75-70%
175-185-205-185-175
Thanks for sharing Mike and Shane! My numbers were probably a little low for the boys but they didn’t want to do math, I don’t think 🙂
Row 2500m with a partner – Mario
*switch every 250m
*70# KB must be kept off the ground the entire time
9:23
Good job Mario. Your rowing is fine and we did good.
Thanks Kevin! Fun one, not sure what Anthony was complaining about 😉
Back Squats x 5 with THE CAM!
185 – 205 – 225 – 205 – 185
B&A Special with Shane Ryder
9:48
Fun workout!
Mob Group WU
Back Squats x5
70-75-80-75-70%
70-75-80-75-70# with Mel! Light but felt good post Fran Craziness from Sat
Row 2500m with a partner (Chris)
*switch every 250m
*70/50# KB must be kept off the ground the entire time
12:40
Thanks for the class Kevin!
Ugh Fran!!!
Mobility
WU x 1
Group WU + Mobility
Back Squats x5 (with two strong gals Kelly and Laura)
Warm-up x 5 @ 35, then 60, 70, 75, 70, 60 x 5
WOD: Row 2500m with a partner, switch every 250m
KB must be kept off the ground the entire time
Time: 12:02 @ 50# with my partner Bob. 🙂
Fun class Shane!!
Back Squat
5X 185-205-225-205…. ran out of time for last set.
WOD with Brian, 9:49 with 70lbs.
Thanks Coach Kevin!
Back Squats x5
100-105-110-105-100#
Those were hard! Kevin kept fixing my technique and it made it really challenging!
Row 2500m with a partner
*switch every 250m
*70/50# KB must be kept off the ground the entire time
12:01 (I think) 50# KB…I wasn’t looking at the monitor & rowed right through the finish… Thank you for telling me to stop, Kevin!! And sorry, Mel, for making you hold the KB a little longer!!
Haha! No worries! Thanks for putting up with me!
Back Squats x5
70-75-80-75-70%
85-100-110-100-95lb
WOD with me mum and 50lb KB
13:25
Back Squats x5
185-225-240-255-240-225
WOD with Matt @ 70#
8:36
Grip killer!
Mobility
WU x 1
Group WU + Mobility First #20 wall ball…
Back Squats x5
Warm-up #95, 105, 115, 125, 115, 105
WOD: Row 2500m with a partner, switch every 250m
KB must be kept off the ground the entire time
Time: 11:40 @ 70# with my partner Marcel…my first RX WOD 🙂 thanks Marcel
Well done Aubrey and you crushed your first Rx WOD!
Back Squats x5
70-75-80-75-70%
65# wu – 75# – 85# – 95# – 85# – 75# (based on what I was able to do percentage wise last week. Felt heavyish, but still felt like a good challenge for my back)
WOD with Chantal
*50# KB
time: 12:28
MOB WUx1
Group WU MOB
Back Squats x5
WU 70- 75- 80- 75- 70%
95- 135-165-195-165-135
Row 2500m with a partner (Pete)
*switch every 250m
*70# KB must be kept off the ground the entire time
Time = 9:41… I think.😐
Good work Pete!
Thanks Matt!
WUx1
Group WU MOB
Back Squats x5
215-230-245-230-215
Row 2500m with a partner
*switch every 250m
*70# KB must be kept off the ground the entire time
Time = 11:00
mob wux1
group mob
back squat x 5
135×5 wu
185-195-215-200-190
WOD with Laura 50#
11;39
Mob
WU x1
Group WU & Mob
Back Squat x5
WU@ 85#
110-120-130-120-110#
WOD
Row 2500m w/partner(LisaH)
-switch every 250m
-must hold50# KB whole time
partner rows(in front)
Time: 12.58
BS x 5
95# (WU)
105-115-125-115
WOD
13:13 with 60# KB
BS x 5
95# (WU)
105-115-125-115
WOD
13:13 with 60# KB
Back squats x 5
100-105-110-105-100#
WOD 50# 11:39
thanks for being my partner Courtney
Awesome class Marcel and thanks for the tips on the back squat
You ladies crushed the WOD and good improvement on your squats.
Back Squats x5
70-75-80-75-70%
70-75-80-75-70
Partner with the lovely Christie!! I think she went light for me, but I was glad post Fran-a-geddon!
Row 2500m with a partner
*switch every 250m
*50# KB must be kept off the ground the entire time… My partner was Mel B!!
I was trying to focus on things i learned in the rowing clinic, and rowed through a couple times.. My grip was fine until the last round(ugh)
12:50
Wallball warm up
Back squats
See Del’s weights above. And no I was just trying to keep up and yes not do math
2500 m row broken every 250 m with holding a 70 # kettle bell while not rowing with my partner and a new regular for 7 am Louise if that’s spelled right. She even rowed a few extra meters for me so I could hold a kettle bell longer. We had fun and she was terrific
13:48 RX
Goblet squats with 25# for 5 sets
Partner WOD with Tara
Row 2500m with a partner
*switch every 250m
*70/50# KB must be kept off the ground the entire time
RX 13:37
Nice time on WOD.
Back Squats x5
85# – 90# – 95# – 90# – 85#
Row 2500m with a partner (Heather)
*switch every 250m
*50# KB must be kept off the ground the entire time
Started with 50#. Marcel took pity on me half way through when I pleaded with him to switch it out… Used 45# for the remainder of the time.
13:48 – half Rx, lol
Next time 50# the whole way….
Back Squats x5
Stayed at 125 and worked on technique – these felt extra heavy today
Row 2500m with a partner (Stacey)
*switch every 250m
*50# KB must be kept off the ground the entire time
Started with 50#. Marcel took pity on me half way through when I pleaded with him to switch it out… Used 45# for the remainder of the time.
13:48 – half Rx, lol
BAck squats x 5
135, 150 (WU) – 160-175-185-175 (ddint have time to finish with 160… probably did one too many WU sets)
WOD with Baukje and 50# KB – 12:28
MOB WUx1
Group WU MOB
Back Squats x5
70-75-80-75-70%
115-195-215-210-190
Row 2500m with a partner (Shawn)
*switch every 250m
*70/50# KB must be kept off the ground the entire time
Time = 10:45