Reminder that the Bad Ass OCR Class is starting this Thursday (7pm). If you plan on doing a Mud Run or Spartan race, this would be a great idea.
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s)
1 Minute Box Jumps (30/24”)
1 Minute Calorie Row
1 Minute Rest
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) 20#
1 Minute Box Jumps (30/24”) 24”
1 Minute Calorie Row
1 Minute Rest
228 total
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (40’’s) 20-20-20-20-21 good weight hard to go 50sec
1 Minute Box Jumps (30”) 12s
1 Minute Calorie Row 23-23-23-22-22
1 Minute Rest
274
Thanks Kevin!
WUx1
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (35#)
1 Minute Box Jumps (30”)
1 Minute Calorie Row
1 Minute Rest
Total–> 237
Great work am’ers!
Thanks Kevin!
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) – Used 35#
1 Minute Box Jumps (30/24”)
1 Minute Calorie Row
1 Minute Rest
Lost track of total reps but was getting pretty constant reps per round:
~ 17-19 Lunges
~ 10-11 Box Jumps
~ 13-15 Calories
5 Rounds
1 min fr rack DB(15#) reverse lunges
1min boxjumps
1 min row(Cal’s)
1min rest
Total- 188
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) 20#
1 Minute Box Jumps (30/24”) 12” + 25# plate
1 Minute Calorie Row
1 Minute Rest
A very slow 182 Reps.
Knee barely made it through warm up lunges 😏
Thanks for the class Kevin
group wu
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (40#)
1 Minute Box Jumps (30”)
1 Minute Calorie Row
1 Minute Rest
Total–> 176
mob wux1
5 round
1 min front rack reverse lunge 30#
1 min box jump 20 in
1 min row cal
1 min rest
224 rep
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) – Used 25#
1 Minute Box Jumps (30/24”)
1 Minute Calorie Row
1 Minute Rest
Lost track of total reps but was getting pretty constant reps per round:
~ 10 – 12 Lunges
~ 10- 12 Box Jumps 24”
~ 10 – 12 Calories
HOT!
Lunges – 23-20-22-20-21
BJs – 15-14-14-13-14
Rowing – 24-20-21-20-21
Total – 282
15# DB for Lunges – 20 each round.
Box Jumps 20″ – 9 or 10 each round.
Row – 10 or 11 each round.
Total: 197 reps
Wod RX – 226
20-14-15
20-12-14
18-12-13
18-12-13
18-13-13
Schweaty mess
WOD 24” & 35# dbs
Lunges 18-15-15-10-15
Box jumps 13-12-12-11-10
Row 15-14-13-14-12
199
Nice work 7pm crew
Fun warm up 🙂 thanks Kevin
Holy! Great job lady 🙌🏻
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (10#)
1 Minute Box Jumps (12”)
1 Minute Calorie Row
1 Minute Rest
Total reps- 191
Forgot, did an 800 meter sand bag carry as my “cashout”
Lunges (#15)– 20-20-18-18-20
Box Jumps – 10-10-10-10-10
Rowing – 10-11-10-11-12
Total 200
WOD
20# for lunges
12″ box
1. 38
2. 37
3. 38
4. 39
5. 41
194 reps
Somewhere in the vicinity of 193 reps. Used 35# and 24″ box but switched to regular lunges somewhere around half way when I stopped to get a mat to land my knee on. I fell into some rocks on the weekend and my legs & knees are all bruised to shit.
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) 15#
1 Minute Box Jumps (30/24”) 20″
1 Minute Calorie Row
1 Minute Rest
Total – 129
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (50’s/35’s) (10’s)
1 Minute Box Jumps (30/24”) (12″)
1 Minute Calorie Row
1 Minute Rest
173
WOD with 25# DB’s and 24″ box
Rd 1: 44
Rd 2: 41
Rd 3: 43
Rd 4: 40
Rd 5: 43
5 Rounds:
1 Minute Front Rack Dumbbell Reverse Lunges (30’s)
1 Minute Box Jumps (24”/20)
1 Minute Calorie Row
1 Minute Rest
Reps:195
Had some hamstring pain so I went from 24″ to 20″ and kept it slow and planned out the reps .