Front Rack Lunges
3 sets of 10 reps (total)
Row 1000 meters
100 Double unders
50 Front Squats, 95#(65#)
100 Double unders
Double Double
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OG, ruck WOD
With a ruck, 5 rounds:
10 8-counts
Move 4 sandbags from one side of the gym to the other
Time – 19:06
Weighted lunges x 10 with Blake
115/135/155
Wod rx’d : 11:06
Thanks for the class Mario !
Great work everybody !!
OG
4km row
8 min plank ( regular, hollow hold, side planks).
Powerlifting class
Bench Press x 3
50(5)-60(5)-70(3)-80(3)-90% (max 10)
65-80-95-110-120 (3 1/2)
Dumbell bench presses 3 x 10
30-35-40
Ring push ups 3 x failure
5-6-6
Dumbell rows 3 x 12
30-40-50
Dumbell rear laterals 3 x 12
15-15-20
Nice class Shane 🙂 good job everyone!!
Crossfit class:
Front rack weighted lunches
15-35-35
Wod:
Row 1000 m (took about 4:20ish)
200 single unders
50 front squats (35#)
200 single unders
Time: 15:00
Powerlifting class:
Bench press x 3
65-80-95-110-120
Dumbbell press: 3 x 10
30-35-40 (got 8 reps this week! 3 more than last week!)
Ring push ups: 3 sets to failure
Got 6 on first set, stepped back a bit and got 5, stepped forward a bit and got 8.
Dumbbell rows: 3 x 12
35-40-50 (this felt heavier than the last time)
Dumbbell rear laterals: 3 x 12
10-10-10-20
Time for food and a big nap! 🙂
OG
Should Stretches, T-Spine + arm circles
WOD
Row 1000 m (took about 4:15ish)
200 single unders
50 front squats (95#)
200 single unders
Time: 19:08