The next edition of the Bad Ass Class is coming up on Dec.7. This time around, we’ll be rowing. Whether you think rowing is fun, frustrating or challenging, you’ll leave this clinic with a more efficient stroke, making your workouts easier. And you’ll probably shed a few pounds of fat too! Registration will open next week. Stay tuned.
Deadlifts
5 sets of 8
*sets only count when they’re above 70%
Cashout
150 Russian Twists (25/15#)
*2-count
**Every time your feet touch the floor, or you stop, a 15 second plank is added to the end of the cashout. If you stop 4 times, you’ll have a 1 min plank at the end. Maximum is 3 minutes.
Deadlifts
5 sets of 8
*sets only count when they’re above 70%
185-225-255-255-255-265-265
Cashout
150 Russian Twists (15#) 20-15-15-15-15-15-15-20-20
*2-count
Penalty of 2min plank 60-30-30
Thanks Shane!
Open Gym
WU
Untimed:
500m row then…
20 15 10
Wallball 10#
Russian KBS 40#
*all unbroken*
40 min amrap with 25# ruck
200m farmer carry 35# each hand
20 burpees
100m walking lunges
3 rounds + 160m farmer carry
Thanks for jumping in for the ruck fun Mel!
MOB Group WU & MOB
Deadlifts
5 sets of 8
WU – 135#
165# – 185# – 205# – 225# – 235#
Cashout
150 Russian Twists (25/15#) -15#
Added 1:30 of Plank
Nooner!!
Mobility x 1
Group warmup and mobility
Deadlifts
5 sets of 8
*sets only count when they’re above 70%
Warm up sets 85(8), 105(8)
120, 125, 130, 130, 130
Cashout
150 Russian Twists (15#)
*2-count
**Every time your feet touch the floor, or you stop, a 15 second plank is added to the end of the cashout. If you stop 4 times, you’ll have a 1 min plank at the end. Maximum is 3 minutes.
As RX
Penalty Plank 2:15 unbroken
Thanks Steph…really fun and great to see some of my other CFM family members. 🙂
Mobility x 1
Group warmup and mobility
Deadlifts
5 sets of 8
*sets only count when they’re above 70%
Warm up sets 95(8), 105(8)
125, 135, 135, 145, 145
Cashout
150 Russian Twists (15#)
*2-count
**Every time your feet touch the floor, or you stop, a 15 second plank is added to the end of the cashout. If you stop 4 times, you’ll have a 1 min plank at the end. Maximum is 3 minutes.
I earned the full 3 minutes of plank 🙂 Great to work out with my buddy 6AM Jackie!
Thanks Steph great class!
It was a fun to work out beside you Aubrey! A noon escape from the rigors of work! Great job on the WOD amigo.
Mob
Group WU & Mob
Deadlifts
5 sets x8 – 170#
WU @ 125# & 145#
Cashout
150 Russian Twists (2count-15#)
3 min plank
Group WU & MOB
Deadlifts
5 sets of 8 @ 295# (only had time for 4 sets)
thanks for sharing the bar Rob
Cashout
150 Russian Twists (25#)
3 min of Plank
WUx1
Deadlifts
5 sets of 8
*sets only count when they’re above 70%
185-225-(270-275-275-275-275)
Cashout
150 Russian Twists (15#) 45-20-25-30-22-8
*2-count
Penalty of 2min plank 90 sec unbroken
correction: 150 Russian Twist @ 25#