Had no idea what to expect with this WOD. It has been years since I have done bench press with a bar (used to use dumbbells a lot). The heaviest weight I was able to lift tonight for 3 reps was 125#. My 1RM (from the above numbers) is 135#.
Practice rowing form….just what the doctor ordered, thanks for the coaching Kevin. I knew my form had gone to shit in recent months, just wasnt sure why. Its corrected now…..when do I get my rematch Marc!!!
Rowing WOD….52 lunges.
Great workin out with ya Jay, hell of a score Kevin.
Marc H.
You can’t just go for the title shot like that. You need to deserve it first. So you’ll need to win a few races before the rematch.
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…
Please bring indoor footwear today and leave your wet shoes/boots on the mats in front. Thank you for helping to keep the gym clean.
I didn’t see this in time, sorry! I wore my sneakers!
Happy to do my part Kevin…even if it meant rowing & lunging in my sock feet 🙂
WU
WOD:
In 6 minutes, row 750m.
With the remaining time, as many reps as possible of overhead walking lunges.
= 52 overhead lunges with 25# plate.
Happy with that, 12 more lunges than last time.
You beat Johnny’s score from March at the same weight. Just saying 🙂
He must have been sick!
That’s a nice PR on the WOD Amanda 🙂
mobility
special warm up
BenchPress 3’s
45-55-65-75-80-75-75-75-80 (PR)-75
WOD
39 lunges #10
Previous Bench Press max weight #45, PR of 35#.
Almost doubled the PR, great work!!
WU
WOD:
In 6 minutes, row 750m.
With the remaining time, as many reps as possible of overhead walking lunges.
= 50 overhead lunges with 25# plate.
Need to work on rowing technique. I liked the lunges.
Very nice!
That’s a great score Maria!
Chose the Bench Press wod
10 sets of 3 reps:
75-85-95-105-115-120-125-130-120-120
My previous 3 reps max was 135 which I didn’t match today. Ring dips wod two days ago is probably the reason why.
WU
WOD:
In 6 minutes, row 750m.
With the remaining time, as many reps as possible of overhead walking lunges.
19 lunges 10#
AWESOME work on your lunges, Chey!!! Yay for huge improvements!
I did Row analysis and managed a few sets of 3 reps on bench press. 95-115-135-145
WOD:
row 750m
40 lunges with 45 plate
Revolution Ropes will be in this afternoon. $35 gets you a new shiny rope!
mobility
2 rounds – 10 squats, 10 ring row, 20 lunges, samson stretch
WOD :
In 6 minutes row 750m (3:17.7) started to fast nothing left at the end
with remaining time AMRAP overhead lunges (10#)
score total lunges = 34 score mars 311 I did 40 still struggling with lunges
mobility
2 rounds – 10 squats, 10 ring row, 20 lunges, samson stretch
WOD :
In 6 minutes row 750m
with remaining time AMRAP overhead lunges (45#)
score total lunges = 50 score mars 311 I did 64 with 25#
WU x 2: squats x 10, ring row x 10, lunges x 10, samson stretch
Rowing analysis
WOD :
In 6 minutes row 750m
with remaining time AMRAP overhead lunges (25#)
score total lunges = 53 (deducted myself 3 because of bad form)
Great job Blake!
Mobility
Special Warm Up
Strength – Brench Press x 3
95-115-130-145-155PR-165(2)-160(1)
Had time left, Christine and I did the WOD – 68 overhead lungs 45# PR by 11
WOW Jamie! Nice work.
Warm up
WODs
death by 10m
2 steps short of 16 rounds 🙁 The constant turning around is sucky!
Then Ran 800m followed by a 200m sprint
rest 10 min
4 rounds for time
5 HSPU
10 KBS 45Lb
20 OH walking lunges with 45lb kettlebell, switch arms at 10 reps
6:09
Very brutal workout.
WU x 2: squats x 10, ring row x 10, lunges x 10, samson stretch
bench press: 65, 70, 75, 80, 85, 90 (10 lbs more than last time!)
In other news, I checked in with my nutritionist yesterday. Lost 4 lbs. 20 to go. Wish me luck…
NIce Hannah, Keep it UP!
Good job, Hannah!
modified WU x 2
WOD: Bench press
55-65-75-85-95-105-110-115(got 2 and failed last one) Previous PR was 125 for 2.
mobility
2 rounds – 10 squats, 10 ring row, 20 lunges, samson stretch
WOD: Rowing Analysis
In 6 minutes, row 750m.
With the remaining time, as many reps as possible of overhead walking lunges.
Row: 2:33.5
Lunges: 40 @ 45#
That was awful. I don’t know if it’s because the row was in a warmer room, but I had a hard time breathing during the lunges.
lol no, it’s probably cause you rowed 750m before the lunges?! 🙂
Well yeah, but I think it was made worse by the temperature change. Almost met pukie.
WU x 2: (squats x 10, ring row x 10, lunges x 20, samson stretch)
Rev. Hyper Extension 2×10
WOD: Bench Press 10 sets 3RM
95-115-135-145-155-165-175-185-195-200×1-205×1
(PRs: 3RM old 165, new 195… 1RM old 185, new 205)
That was a lot of fun, thanks guys! Good job everyone!
Those are some big PR’s Mario. Congrats!
1Xmob
WU x 2: (squats x 10, ring row x 10, lunges x 20, samson stretch)
WOD: Bench Press 10 sets 3RM
95-115-135-145-165-185-205×2-200×2-200×2
Nice work everyone, fun WOD
Impressive weight on the bench press Jeff 🙂
1Xmob
WU x 2: (squats x 10, ring row x 10, lunges x 20, samson stretch)
WOD: Bench Press 10 sets 3RM
95-115-135-155-175-185-195-205-215-225
That was fun, I didn’t do the bench press in over 10 years!
Great job Francis!
Bench Press 3RM –> 95-135-145-155-165-175(PR for reps)-185(failed at 2nd rep)
Great time tonight everyone!
Rowing & Lunges WOD:
In 6 minutes:
750 Row & then AMRAP Lunges with 25Lb. overhead
62 lunges.
Better than I expected. Legs were like jello, but I liked this WOD.
Mobility x 1
WU x 2 – 10 squats/10 ring rows/20 lunges/samson stretch
WOD: Bench Press 3RM
45(10)-65-85-95-105-115-125-135(1)-130(1)-130(2)
Had no idea what to expect with this WOD. It has been years since I have done bench press with a bar (used to use dumbbells a lot). The heaviest weight I was able to lift tonight for 3 reps was 125#. My 1RM (from the above numbers) is 135#.
We should do bench press more often. Like it 🙂
MOB
WU x 2: (squats x 10, ring row x 10, lunges x 20, samson stretch)
WOD: Bench Press 10 sets 3RM
65-95-105-100-110-115-120-125-130-135×2
This was a great time!!!! Thanks for all the encouragement everyone!!!
Tried the workout after the 6:30 class. Thanks for the pants Eric!
Row was 2:39.5
Lunges = 76 @ 45#
76 lunges?! Nice work!
Anytime MC Hammer!
Never borrow his shoes.
MOBILIY, WU,
Practice rowing form….just what the doctor ordered, thanks for the coaching Kevin. I knew my form had gone to shit in recent months, just wasnt sure why. Its corrected now…..when do I get my rematch Marc!!!
Rowing WOD….52 lunges.
Great workin out with ya Jay, hell of a score Kevin.
You can’t just go for the title shot like that. You need to deserve it first. So you’ll need to win a few races before the rematch.
Bench Press x3
95-115-135-145-155-165-175-185-195
Fun time doing this with everyone. Nice job 5:30!