Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
Karen
20 thoughts on “Bring a Friend Day”
Kelly B
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans @25#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
If in doubt, go heavier. Should have used 35#
Thanks Ingrid!
7 year anniversary 🙂
Gabriel
Happy Anniversary Kelly!
Gabriel
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans (all power cleans)
Min 2: 30 second row – (tried maintaining sub 1:45 pace)
Min 3: 5 DB Snatch / arm (alternating every rep)
Min 4: 12 T2B -(all unbroken)
Min 5: Rest
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
Used 30#. Probably could have used 35#
Stuck with strict high leg raises instead of t2b to avoid any swinging while my hands heal
Happy anniversary kelly !
Remi F
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans 50#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B – Rounds 1-3=T2Bs, Round 4=8 T2Bs+4 leg raises, Round 5=couple T2Bs+knee raises
Min 5: Rest
Amy Hogan
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans @30#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Power Cleans 30#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 knee raises
Min 5: Rest
Ingrid said go hard on the row. So I went hard. Aimed at 1:35 pace on all rows.
Shauna
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans (20#)
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
That was fun! Thanks coach Ingrid!
Laura
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat Cleans @30#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
Thanks Blake!
Joe
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans used 30#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B (knee raises)
Min 5: Rest
Pretty tired from last few classes took it light. If I did it again I’d use 40# or 45#. Knee raises are much better than last month.
Thanks Kevin.
GillesGautreau
big EMOM
min 1 5 DB power clean 40#
min 2 30 sec row
min 3 5 DB snatch
min 4 12 leg raise
min 5 rest
5 round
Frankie
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat @40#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm @40#
Min 4: 12 T2B
Min 5: Rest
Kept weight light as lower back is sore
Aubrey
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat @35#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
Thanks Blake
Shane Hayes
Mobility and Wu
Wod with the shiny new 70# Dumbbells…
That was pretty tough, snatches were ok the squat cleans were tough, will have to do more of that!! 🙂
Big EMOM EMOM x 25 min (5 rounds) Min 1: 5 DB Squat @35# Min 2: 30 second row Min 3: 5 DB Snatch / arm Min 4: 12 T2B as high knee raises Min 5: Rest
Rows were 160,165,149,148,153 = 775m
Thanks Blake. Great job nooners
Mario
WOD with 50# DB for the first 2 rounds and 60# for the last 3.
Thanks Cara!
Heidi
Did WOD with 25# KB
Was successful in 12 T2B in first 2 rounds and 10 in Round 3 & 4 and 9 in Round 5.
Marcel
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat Cleans @ 45#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm did 7 with left arm only
Min 4: 12 T2B — did hanging leg raises
Min 5: Rest
Fun class thanks Amanda & Kevin for added bonus at the end of the EMOM!
Robyn
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat Cleans @ 15#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
– Rounds 1-3 = Knee Raises
– Rounds 4 & 5 = Sit Ups
Min 5: Rest
Brought a friend! Meaghan B-G! 🙂
Jackie
WU + MOB x1
Group WU + MOB
Big EMOM – 25 Min
Min1 – DB Squat Cleans 20’s
Min 2 – 30 Sec Row
Min 3 – 5 DB Snatch per Arm
Min 4 – Leg Levers
Min 5 – Rest
Congrats on your 7 years Kelly! Great morning Ingrid….big class today.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans @25#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
If in doubt, go heavier. Should have used 35#
Thanks Ingrid!
7 year anniversary 🙂
Happy Anniversary Kelly!
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans (all power cleans)
Min 2: 30 second row – (tried maintaining sub 1:45 pace)
Min 3: 5 DB Snatch / arm (alternating every rep)
Min 4: 12 T2B -(all unbroken)
Min 5: Rest
Used 50# DBs 1st three rounds then 60# the remaining two
https://www.youtube.com/watch?v=FONN-0uoTHI
Thanks Ingrid!
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
Used 30#. Probably could have used 35#
Stuck with strict high leg raises instead of t2b to avoid any swinging while my hands heal
Happy anniversary kelly !
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans 50#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B – Rounds 1-3=T2Bs, Round 4=8 T2Bs+4 leg raises, Round 5=couple T2Bs+knee raises
Min 5: Rest
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans @30#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Power Cleans 30#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 knee raises
Min 5: Rest
Ingrid said go hard on the row. So I went hard. Aimed at 1:35 pace on all rows.
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans (20#)
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
That was fun! Thanks coach Ingrid!
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat Cleans @30#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
Thanks Blake!
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat / Power Cleans used 30#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B (knee raises)
Min 5: Rest
Pretty tired from last few classes took it light. If I did it again I’d use 40# or 45#. Knee raises are much better than last month.
Thanks Kevin.
big EMOM
min 1 5 DB power clean 40#
min 2 30 sec row
min 3 5 DB snatch
min 4 12 leg raise
min 5 rest
5 round
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat @40#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm @40#
Min 4: 12 T2B
Min 5: Rest
Kept weight light as lower back is sore
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat @35#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
Min 5: Rest
Thanks Blake
Mobility and Wu
Wod with the shiny new 70# Dumbbells…
That was pretty tough, snatches were ok the squat cleans were tough, will have to do more of that!! 🙂
Thanks Amanda!!
Big EMOM EMOM x 25 min (5 rounds) Min 1: 5 DB Squat @35# Min 2: 30 second row Min 3: 5 DB Snatch / arm Min 4: 12 T2B as high knee raises Min 5: Rest
Rows were 160,165,149,148,153 = 775m
Thanks Blake. Great job nooners
WOD with 50# DB for the first 2 rounds and 60# for the last 3.
Thanks Cara!
Did WOD with 25# KB
Was successful in 12 T2B in first 2 rounds and 10 in Round 3 & 4 and 9 in Round 5.
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat Cleans @ 45#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm did 7 with left arm only
Min 4: 12 T2B — did hanging leg raises
Min 5: Rest
Fun class thanks Amanda & Kevin for added bonus at the end of the EMOM!
Big EMOM
EMOM x 25 min (5 rounds)
Min 1: 5 DB Squat Cleans @ 15#
Min 2: 30 second row
Min 3: 5 DB Snatch / arm
Min 4: 12 T2B
– Rounds 1-3 = Knee Raises
– Rounds 4 & 5 = Sit Ups
Min 5: Rest
Brought a friend! Meaghan B-G! 🙂
WU + MOB x1
Group WU + MOB
Big EMOM – 25 Min
Min1 – DB Squat Cleans 20’s
Min 2 – 30 Sec Row
Min 3 – 5 DB Snatch per Arm
Min 4 – Leg Levers
Min 5 – Rest
Congrats on your 7 years Kelly! Great morning Ingrid….big class today.