Beach day

Because of the storm, the ROWING CLINIC is moved to next Sunday (Jan.26). If you can make it, there’s still 2 spots left!

**Don’t forget to post your results for each workout. Every time you do, it’s a ballot for a sweet prize.

Press x 5
40/50/60%

For time:
500m row buy in
Then – 4 Rounds of:
10 Sandbag Clean & Jerk
10 Burpees over Sandbag
10 Sandbag Lunges

Pretty much sums up sled push day…

21 thoughts on “Beach day”

  1. WU + MOB x 1 + 1 Min Bike
    Group WU + MOB

    Press x 5
    40, 50, 60%
    25, 30, 35

    Beach Day…very funny Kevin.

    500 M Row Buy In then:
    4R
    10 Sandbag C&J
    10 Burpee Over Sandbag
    10 Lunges

    2 R 1 Lunge at the cap (posted this wrong on the board Shane). Coach Shane allowed me to finish, so 19 minutes something. RX

    Sweaty one. Thanks Shane for the great class!

  2. Press x 5
    40/50/60%
    40-40-55#

    For time:
    500m row buy in
    Then – 4 Rounds of:
    10 Sandbag Clean & Jerk
    10 Burpees over Sandbag
    10 Sandbag Lunges

    12:45

  3. Press x 5
    40/50/60%
    50-65-80#

    For time:
    500m row buy in
    Then – 4 Rounds of:
    10 Sandbag Clean & Jerk
    10 Burpees over Sandbag
    10 Sandbag Lunges

    13:14 w/ 40# bag

  4. Press x 5
    40/50/60%
    35-45-50-55#

    For time:
    500m row buy in

    Then – 4 Rounds of: 40#(green sandbag)
    10 Sandbag Clean & Jerk
    10 Burpees over Sandbag
    10 Sandbag Lunges

    Time: 13:28 (note, wear gloves)

    Thanks Shane. Good job everyone!

  5. Press x 5
    40/50/60%
    25,40,45
    For time: 14:55
    500m row buy in
    Then – 4 Rounds of:
    10 Sandbag Clean & Jerk 40lbs
    10 Burpees over Sandbag
    10 Sandbag Lunges

    Thought I was gonna puke. Didn’t.

  6. Press x 5
    40/50/60%
    65# – 75 # – 95#

    For time:
    500m row buy in
    Then – 4 Rounds of:
    10 Sandbag Clean & Jerk
    10 Burpees over Sandbag – Kickouts
    10 Sandbag Lunges

    TIME: 13:36

  7. Press x 5
    40/50/60%
    75-95-105#

    For time:
    500m row buy in – ±1:48-1:54 pace
    Then – 4 Rounds of: 40# sandbag
    10 Sandbag Clean & Jerk
    10 Burpees over Sandbag
    10 Sandbag Lunges
    Time: 10:36

    Time was in the burpees… they felt slow

  8. Jordan Sanipass

    Press x 5
    40/50/60%
    65#/75#/85 x 5

    For time:
    500m row buy in
    Then – 4 Rounds of:
    10 Sandbag Clean & Jerk
    10 Burpees over Sandbag
    10 Sandbag Lunges

    Time: 8:45

  9. Press x 5
    40/50/60%
    75-95-115

    For time:
    500m row buy in
    Then – 4 Rounds of:
    10 Sandbag Clean & Jerk
    10 Burpees over Sandbag
    10 Sandbag Lunges

    12:44 with #80 sandbag

    Good to be back from vacation

  10. WU + MOB x 1 + 1 Min Bike
    Group WU + MOB

    Press x 5
    40, 50, 60%
    40-45-50

    500 M Row Buy In then:
    4R
    10 Sandbag C&J(40#)
    10 Burpee Over Sandbag
    10 Lunges

    3 rounds + 10 burpees

  11. Press x 5
    65-75-95

    500 M Row Buy In then:
    4R
    10 Sandbag C&J(40#)
    10 Burpee Over Sandbag
    10 Lunges

    13:01

  12. Press
    40,50,60%
    35,40,45#

    WOD
    500m row
    10 SB clean & jerks
    10 burpees over bag
    10 sandbag lunges

    3 rounds 17 reps

    I’m always have this “fear” of not finishing a WOD before the time cap. So,I tend to be a bit of a “sandbagger” with some WODs (no pun intended.) Today, I thought about dumbbells but decided to suck it up and do the bag. I didn’t finish at the time cap but I lived to tell the tale! I might even try that again. 😏
    Thanks Shane !

  13. press x 5
    45-65-75
    for time
    500 m row
    4 round
    10 sand bag clean&jerk
    10 burpees over sand bad
    10 sand bag lunge
    11:43

  14. Press x 5
    40/50/60%
    55,65,75#
    For time:
    500m row buy in
    Then – 4 Rounds of:
    10 Sandbag Clean & Jerk
    10 Burpees over Sandbag
    10 Sandbag Lunges
    11:30
    Love the sandbags
    Thanks Shane

  15. Press x 5
    40/50/60%
    40 – 45 – 50
    Tried to do them tempo

    For time:
    500m row buy in
    Then – 4 Rounds of:
    10 Sandbag Clean & Jerk
    10 Burpees over Sandbag
    10 Sandbag Lunges
    Used the smaller GORUCK bag
    14:55
    Cardio needs work! Felt soooo slow!

    Then OG work
    Negative Pullups
    2 sets of 5 on the rig
    Then 6 sets of 5 on a bar on side of the rig

    3 x 15 Face Pulls – red band

    Rear Laterals 3 x 20
    3 – 5 – 5

    Dumbbell Hammer Curls
    15 – 12 – 15 – 15
    These were tough!

    Banded Curls x 60
    Purple band 🤦‍♀️

  16. Press x5
    40-50-60
    35(wu) – 40 – 45 – 50

    WOD (40# sandbag)
    500m row buy in
    4 rounds
    10 sand bag clean & jerks
    10 burpees over sandbag
    10 sandbag lunges

    2 rounds & 8 lunges. This one was tough!

  17. Press – 50/60/70 done as tempo

    WOD – 13:34 with 60# SB. Lunges felt good so I am happy with that!

    Open gym

    Weighted pull ups – 12/5# x 4/1; 12/5# x 4/1; 12.5# x 5; #15 x 3/1/1; 15# x 4/1

    Face pulls – 3 x 15 (red band)

    Rear laterals 3 x 20 – 10#

    DB Hammer curls 4 x 12 – 20#

    Banded curls – 60 unbroken – purple band.

  18. OG
    Pull-ups: 1 set of 5
    2 x 5 negatives
    2 sets of 10 on a bar on side of the rig

    3 x 15 Face Pulls – red band

    Rear Laterals 3 x 20
    5 – 5 – 5#

    Dumbbell Hammer Curls
    15 – 15 – 15 – 15#

    Banded Curls x 60
    Purple band

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