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!
Overhead squats x 5
40/50/60%
AMRAP in 10 Mins:
10 Overhead Squats (95/65#/50%)
20 Abmat Situps
50 Double Unders / 100 Singles
Overhead squats x 5
40/50/60%
45#, 55#,65#
AMRAP in 10 Mins:
10 Overhead Squats (95/65#/50%)-
20 Abmat Situps
50 Double Unders / 100 Singles
Used 55#, did 100 singles
4 rounds even (320 reps )
Overhead squats x 5
40/50/60%
35, 45,”50
AMRAP in 10 Mins:
10 Overhead Squats (95/65#/50%)
20 Abmat Situps
50 Double Unders / 100 Singles
Used 40#, did 100 singles
3 rounds and 89 singles (284)
Accumulate 3 minutes in a plank – 4:30
3X1 min plank 30 secs rest
80 & 80 & 80 & 10 & 20 & 44.5 = 314.5
Pre-WOD mobility
Overhead squats x 5
55 – 65 – 75
Wrist a little stiff but overall felt great!
AMRAP in 10 Mins:
10 Overhead Squats 55# (went lighter than 50% on the wrist)
20 Abmat Situps
100 Singles
3 Rounds + 6 situps = 256 reps
Accumulate 3 min plank
Post-WOD mobility
Overhead squats x 5
40/50/60%
45-55-65#
AMRAP in 10 Mins:
10 Overhead Squats (95/65#/50%)
20 Abmat Situps
50 Double Unders / 100 Singles
WOD: 256 Reps w 55# and Singles.
Thanks Kevin!
Cashout: 3 minute plank; 30 sec intervals …
Overhead squats x 5
40/50/60%
35-45-55-65#
AMRAP in 10 Mins:
10 Overhead Squats (@45#)
20 Abmat Situps
50 Double Unders
Total: 4 rounds + 18 situps = 348
Went lighter than I should have on OHS as my knee was locking. (forgot the WD40 this morning lol)
Thanks Ingrid. Great job everyone 🙂
Overhead squats x 5 (based on 1Rm 70#)
40/50/60%
30/35/40#
AMRAP in 10 Mins:
10 Overhead Squats (50%) – 35#
20 Abmat Situps
100 Single skips
3 rounds + 20 sit-ups
270 reps
cashout: 3 min plank (1 min x 2 + 30 sec x 2)
Thanks Ingrid!
Overhead squats x 5
40/50/60%
65#,75#,85#.
AMRAP in 10 Mins:
10 Overhead Squats (95/65#/50%) did 65#
20 Abmat Situps
50 Double Unders / 100 Singles – did singles
It was a struggle to do 5 reps for 85#.
4 rounds + 5 overhead squats = 325 reps.
Cash out 3 min plank: 4 mins rest 10 secs, 20secs and 30 seconds for my last minute.
OHS x5
35/45/50#
Amrap 10 mins
10 OHS(45#)
20 abmat situps
100 single unders
Total reps- 280 (3rds &20 skips)
Accumulate 3mins plank
4.15
Overhead squats x 5
40/50/60%
40#, 50#,60#
AMRAP in 10 Mins:
10 Overhead Squats (55#)
20 Abmat Situps
50 Double Unders
307 reps
Thanks Amanda!
Overhead squats x 5
40/50/60%
95-125-145
AMRAP in 10 Mins:
10 Overhead Squats (95#)
20 Abmat Situps
50 Double Unders
5 rounds + 7 situps
Total : 417 reps
Thanks Cara!
AMRAP in 10 Mins:
10 Overhead Squats 30#
20 Abmat Situps
50 Double 100 Singles
240 reps
Overhead squats x 5
40/50/60%
45, 55 65#
AMRAP in 10 Mins:
10 Overhead Squats (55#)
20 Abmat Situps
50 Double Unders
250 doubles were not great as per usual
Overhead squats x 5
40/50/60%
75-95-115
WOD RX: 245
Thanks Marcel!
You’re hard work on DU’s is paying off Derek!
OHS x5
85-105-125#
WOD Rx:
492
(6+2 situps)
Fun to be in a class with Matt and go rep for rep, we ended with the same score ❤️
Thanks Mandy!
Overhead squats x 5
75-95-105
AMRAP in 10 Mins:
10 Overhead Squats (95#)
20 Abmat Situps
100 Single Unders
270 reps
OHS up to 50#
WOD w 45# and singles
282 reps
OHS looked great tonight!
Thank you!
Overhead squats x 5
40/50/60%
55/65/85#
AMRAP in 10 Mins:
10 Overhead Squats (95/65#/50%)-
20 Abmat Situps
50 Double Unders / 100 Singles
Used 65#, did 100 singles
251 reps
OHS x 5
45-55-65
10 Min. AMRAP
10 OHS @ 65#
20 Ab Mat Situps
50 DU’s
4 rounds + 1 OHS = 321 reps
My kind of WOD 🙂
Overhead squats x 5
40/50/60%
55#, 65#, 75#
AMRAP in 10 Mins:
10 Overhead Squats (95/65#/50%) 65#
20 Abmat Situps
50 Double Unders / 100 Singles
327
Thanks Marcel!
Overhead squats x 5
40/50/60%
35# – 45# – 50#
AMRAP in 10 Mins:
10 Overhead Squats (95/65#/50% – 45#)
20 Abmat Situps
50 Double Unders / 100 Singles
Total: 3 rounds + 4 skips = 272
WU + MOB x 1
Group WU + MOB
OHS x 5
40, 50, 60%
15, 20, 20
AMRAP 10 Min
10 OHS @ 15
20 Abmat Sit-ups
50 DUs
3R, 17 Sit-ups (257 Reps)
Accumulate 3 Min in a plank. (2 min, 30 second rest, 1 Min)
Faster sit-ups next time. Thanks Ingrid!
OHS – 40/50/60
Happy with how these felt since it’s the first time I’ve squatted weight since hurting my groin.
WOD – 55#/butterfly situps/single – 344.
Plank cash out done as hollow plank – 2 minutes on forearms, 1 minute on hands.
Front squats x 5 (sub for front squats due to shoulder)
40/50/60%
75 / 95 / 110
AMRAP in 10 Mins:
10 Front Squats 95#
20 Abmat Situps
20 Double Under + 60 Single Under (trying to add more DU in workouts to get better)
271 reps
3 minute plank in 3:45, did 1:30 rest 30 sec, 1 min rest 15 sec and finished the 30 seconds.
Overhead squats x 5
40/50/60%
It’s been so long since I’ve done OHS, so I kept it simple and focused on form.. 15# for everything
AMRAP in 10 Mins:
10 Overhead Squats (15#)
20 Abmat Situps (Butterfly)
50 Double Unders
3 rounds plus 37 reps
277 reps
Wrist not loving OHS as usual.
Cashout 3 minute plank
Did one minute at a time.
OHS x 5
65-80-95
10 Min. AMRAP
10 OHS @ 80#
20 Ab Mat Situps
50 DU’s
3 + 36 DU’s= 306 reps