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
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!
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
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
Press x 5
65-75-85
WOD @ 40#
11:16
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!
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.
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
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
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
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
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
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
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 !
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
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
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 🤦♀️
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!
Press x 5
65 – 85 – 100
Wod with Green sandbag (#40ish)
time = 10:15
Press x 5
55-65-75
WOD with green 40lbs bag
11:45
Good WOD to be back 😉
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.
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