SA DB Floor Press x8
6-8 rounds for quality
6 DB Bent Over Row (R)
8 Alt. DB Lunges (R)
6 DB Bent Over Row (L)
8 Alt. DB Lunges (L)
With remaining time in class, row at a light/moderate pace.
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SA DB Floor Press x8
25-35-45-50-50
“WOD” strength
50-50-60-60-65-70-75-100 (whoa)
Biked for 1 minute 🙂
SA DB Floor Press x8
25-30-35-40-45
8 rounds for quality (w/35#)
6 DB Bent Over Row (R)
8 Alt. DB Lunges (R)
6 DB Bent Over Row (L)
8 Alt. DB Lunges (L)
With remaining time (6:27) in class, row at a light/moderate pace.
SA DB Floor Press x8
20-30-35-35-35#
“WOD” strength w 30# and an Abmat for knee (helps knee; however makes the lunges quicker…)
8 Rounds for Time
6 DB Bent Over Row
8 Alt. DB Lunges (R)
6 DB Bent Over Row (L)
8 Alt. DB Lunges (L)
Biked for 6:30 and got 55 CAL (slow – moderate pace to say the least).
Thanks Julia!
Tip for later classes; use rack position for lunges; saves grip 🙂
SA DB Floor Press x8
15-25-30-35-40-40
8 rounds for quality (25# – but I should have gone with 30#)
6 DB Bent Over Row (R)
8 Alt. DB Lunges (R)
6 DB Bent Over Row (L)
8 Alt. DB Lunges (L)
Remaining time (8:53); row at a light/moderate pace.
SA DB Floor Press x8
15-20-25-30-30# (right arm issues)
8 rounds for quality @30#
6 DB Bent Over Row (R)
8 Alt. DB Lunges (R)
6 DB Bent Over Row (L)
8 Alt. DB Lunges (L)
With remaining time in class, row at a light/moderate pace.
1665m
SA DB Floor Press x8
15 20 20
8 rounds for quality
6 DB Bent Over Row (R)
8 DB Squats
6 DB Bent Over Row (L)
8 DB Squats
Rounds 1, 2 @15lb
Rounds 3,4,5,6 @20lb
With remaining time in class, row at a light/moderate pace.
3:29
644m
SA DB press
15-20-25-30-30
6 rounds (1 round 25#, rest at 30#)
Rowed for 2 mins
SA DB Floor Press x8
15-20-30-30-30#
8 rounds for quality 25# (wrong weight choice) to light
6 DB Bent Over Row (R)
8 Alt. DB Lunges (R)
6 DB Bent Over Row (L)
8 Alt. DB Lunges (L)
With remaining time in class, row at a light/moderate pace.
rowed 2140m
SA DB Floor Press x8
15-25-30-35
6 rounds for quality
15-20-25-30-30-30
Rowed for 1:40 381 M
Thanks Kevin
SA DB Floor Press x8
25#/30#/35#/40#/45#/45#
6-8 rounds for quality
6 DB Bent Over Row (R)
8 Alt. DB Lunges (R)
6 DB Bent Over Row (L)
8 Alt. DB Lunges (L)
35#/40#/45#/50#/50#/50#
With remaining time in class, row at a light/moderate pace.
5 Minute assault Bike 69 Calories
Mobility and Warm-up
SA DB Floor Press x 8
20# x 16 reps, 25# x 16 Reps, 30# x 16 reps
WOD
6-8 Rounds for Quality
6 DB Bent Over Rows (R) (20#)
8 Alt. DB Lunges (R) (20#)
6 DB Bent Over Rows (L) (20#)
8 Alt. DB Lunges (L) (20#)
***Completed 8 Rounds
Cashout
Row for remaining time
***Completed 7:15 mins of Rowing.
1558 meters.
Thanks Ingrid!!
SA DB Floor Press x8: 12-15-20-25#
6 rounds for quality @ 20# DB
6 DB Bent Over Row (R)
8 Alt. DB Lunges (R) – front rack
6 DB Bent Over Row (L)
8 Alt. DB Lunges (L) – front rack
With remaining time in class, row at a light/moderate pace: 846m @ 5:17
SA DB Floor Press x8
25-35-45-45
6-8 rounds for quality
6 DB Bent Over Row (R)
8 Alt. DB Lunges (R)
6 DB Bent Over Row (L)
8 Alt. DB Lunges (L)
35-45-50-50-50-50
With remaining time in class, row at a light/moderate pace.
313 Cal
Thanks Kevin!
SA DB Floor Press x8
25-30-35-40-45
8 rounds for quality
50# DB
6 DB Bent Over Row (R)
8 Alt. DB Lunges (R)
6 DB Bent Over Row (L)
8 Alt. DB Lunges (L)
Remaining time (9:22); row at a light/moderate pace.
2120 meters
Biked to CFM