The first week is done for LIE (Lifestyle Improvement Event). Get your sheets filled out and handed in today. A whopping 7 points were up for grabs, so hopefully you got most of them. This week, drink 2+ liters of water to earn your daily point. And the challenge of week 1 still continues. You’ll have the possibility of earning 14 points this week. Remember – if your pee is dark yellow, URINE trouble!
Back Squats x5
60-65-70-70-70%
1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (75/55#)
30 Double Unders
Fun little burner today. Pace the row accordingly – not a PR pace. You should aim to go unbroken for every round. Double unders not your thing? Try 10 doubles and 40 singles. Or if you’re super-new, stick with 60 singles. Don’t forget to breathe.
Please cancel my 6 am
Got it!
Please cancel 6am… Migraine 🙁
☹️ ok see you next time!
Back Squats x5
60-65-70-70-70%
80-90-95-95-95#
1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (55#)
10 burpees
14:36
Thanks Maria!
Your lunges looked very solid!
Mobility and Wu x 1
Group mobility and Wu
Back squats by 5
135/185/210/225/240/240/240
Focused on keeping core really tight and getting as low as possible. Still have a bit if a butt wink below parallel, thanks Maria! More squat therapy needed.
Thanks for sharing the bar Guy.
Wod
1000m row buy in
5 rounds
15 front rack lunges
30 du’s
Rx’d 10:21
Tried to catch Guy, but he was too fast on the lunges.
Great class Maria and great work 6 amer’s!!!
Really fast Shane!
Back Squats x5
135-185-200-215-235-225-225 (had to back off – legs are still on vacation)
WOD Rx’d
9:22
Row was 3:43
Lunges – unbroken
DU – R1,2,3 had 1 miss, 4+5 unbroken
Man you are fast on lunges!!! Nice work!!
Even vacation doesn’t slow him down!!
Took everything I had not to put the bar down. Had some times from 6am I had to chase 😉
Haha, nice. Should have joined us!
Back Squat @ 210, 225, 240,240,240
Wod – 10:00 RX
Nice work this morning Guy, couldn’t catch you… My lunges need work!
Awesome number Guy, wow!
Warm up & mob
2 mins skipping
Back squats
45-75-75-85-85-85-95
1000m row (4:14)
5 rounds
15 front rack lunges (3 @ 45 & 2 @ 35)
30 DU’s ( 60 singles)
Cashout : figure 4
Time 17:59 ( ready to fall over).
Thanks everyone for the push on my last round, it helped. Great class Maria.
Great job and awesome effort right until the end!
Back Squat x5
125 135 145 145 145
WOD Rx – 12:12
Back Squat x 5
115-120-125-130-130
WOD
Scaled
1000 m row
5 rds
15 front rack lunges @ 55lbs
10 DU
40 singles
Time= 13:58
Glad I stuck with 10 DU, I need to practice them more, great job 8:30 😉
Back squats X 5
160/175/185/185/185#
WOD
1000m Row buy-in
5 rounds
15 Front Rack lunges (55#)
30 DU’s (scaled to 60 singles)
Time 11:51
About the LIE. I understood no soda, but diet soda is ok? If so, that’s awesome cause I sure missed mine on Saturday night 🙁
It’s ok for the challenge, but not for your health 🙂
Wux1 + 2min skipping
Back Squats x5
160-170-186-186-186
WOD as Rx’d
Time–>13:22
Great work 6am!
Back Squat x 5
135 – 165 – 185 – 190 – 195 – 195
WOD Rx – 13:45
DU fell apart in last two rounds.
Back squat
125,135,140
Wod 10:35 RX
Back Squats x5
60-65-70-70-70%
65-80-85-90-90-90lb
1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges 55lb
60 singles
15:08
WU x 1, 2 min. skipping
Group MOB and movement practice
Back Squats x5
Warmup 40 x 5, then:
60-65-70-70-70 (thanks for sharing the bar Ericka)
1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (45#)
30 Double Unders
19:31
Ooh, glutes are noticeably sore.
Fun class Maria!
Good job Jackie
Mob
WU x1
Double practise
group Mob & WU
Back Sq x5
WU @35#
85-95-100-105-105#
WOD
Row 1000m buy in…
Then 5 rounds-
15 front rack lunges (35#)
60 single unders
Time: 14.42
Back Squats x5
60-65-70-70-70%
WU at 55#, then 60-65-70-70-70#
1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (35#)
30 Double Unders (scaled to 60 singles)
Time: 14:38.
Thanks Mario! And Kevin M for the note about pushing off from my heel …
back squats X 5
55wu 65# 75# and 85#
WOD
1000m Row buy-in
5 rounds
15 Front Rack lunges (35#)
30 DU’s (scaled to 60 singles)
Time 13:58
mob wux1 + skipping
group mob
back squat x 5
135×5 wu
160×5 170×5 186×5 186×5
WOD
1000 m row
5 round
15 front rack lunge 65#
30 DU (60 single)
time 12:10
Back squats x5
125-145-160-175-175-175#
WOD:
9:52 Rx
All unbroken but definitely underestimated the lunges!
Cashout with a 20# vest:
800m run
30 pushups
800m run (timed this one: 3:49)
Mobility
WU x 1 1 min of skipping
Group WU
Back Squats x5 (nice sharing the bar Maria)
60-65-70-70-70%
85#WU, 105-110-115-115-115#
WOD RX
1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (@55#)
30 Double Unders
Time: 16:42
Forgot my rope. Would like to blame that on my very broken DUS 🙂
Thanks Mario. Good job 5pm class.
Warm up & mob
2 mins skipping
Back squats
55/60/65/85
1000m row (5:06)
5 rounds
15 front rack lunges -Scaled to step ups on 12″ box with 45lb plate on top
30 DU’s ( 60 singles)
Time 12:41
Back Squats x 5
85-100-105-105-105
1000 m row
5 rounds:
15 front rack lunges @ 55#
30 DU’s
Time = 14:42
That felt really slow. I really liked this WOD, but lingering chest cough is still interfering with my breathing & my DUs were crap today. Hopefully if this ever comes up again, I can shed some time off.
I think you meant “hopefully this never comes up again”
Back Squats x5
65# (wu) 70# – 75# – 80# – 80# – 80#
1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (75/55#)
30 Double Unders
Scaled to 35# and 60 singles
Time:16:35
Back squats x5
55#(WU) – 75# – 80# – 85# – 85#
WOD
1000m row
Then, 5 rounds of:
15 front rack lunges (40#)
20 DU – 20 Singles
Time: 13:40
Posted by:jackiecantin on April 18th, 2016 at 4:33 PM
WU x 1, 2 min. skipping
Group MOB and movement practice
MOB WU 2 min skip
Back Squats x 5
60-65-70-70-70 (40, 45, 50#)
1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (began with 35# and did first round but wanted to be successful and went down to 20# as I felt I wouldn’t make the 5 rounds).
60 single skips
14:32
Whoopsie…..copied and pasted from Jackie and forgot to delete some. Lol
Back Squat @ 165 – 185 – 195 – 195 – 195
Wod – 11:19 RX
Back Squats x5
60-65-70-70-70%
35#-45#-50#-55# (Thanks for sharing the bar Amber!)
1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (75/55#) (Scaled to 20# for first 2 rounds, 15# for next 2 and stick for last)
30 Double Unders (Scaled to 60 singles)
18:24
First time doing Front rack lunges!