How did you get that scar? Pick one and explain it.
EMOM for 5 min
Pistols – 4-6 reps per leg
AMRAP in 10 min
buy-in – 60/40 cal row
10 T2B
15 Squats
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MOB + group WU
EMOM for 5 min
Pistols – 4 reps per leg
AMRAP in 10 min
buy-in – 40 cal row
10 T2B / KNEE RAISES
15 Squats
4 rounds
Thanks Kevin!
Mob + Group WU
EMOTM 5 mins – 6 pistols (alt.)
… felt really good doing pistols today, especially on my left leg. Yay!
WOD Rx = 5 rds + 5 T2B (Row = 3:04)
… T2B were 5-5 for 2 rounds, then 4-3-3, then singles.
… air squats felt really great.
Good job 6 am!! Also had nice pacing with my rowing buddies Gab & Shane, we all finished pretty much at the same time haha!
Open Gym 6pm
Row 40 mins = 8254m
Mobility
Group Mobility & WU
Strength: EMOM for 5 min
Pistols – 4 reps per leg
Used small box and 25# plate
WOD: AMRAP in 10 min
Buy-in – 40 cal row
10 T2B
15 Squats
Reps: 4 rounds + 6 T2B
Fun class Kevin. Great job everyone!
MOB + WU
Group Mobility & WU
Strength: EMOM for 5 min
Pistols – 4 reps per leg – yellow box
WOD: AMRAP in 10 min
Buy-in – 60 cal Row
10 T2B – Knee Ups
15 Squats
Reps: 5 rounds
Mobility
Group Mobility & WU
Strength: EMOM for 5 min
Pistols – 4 reps per leg
Used small box
WOD: AMRAP in 10 min
Buy-in – 40 cal row
10 T2B
15 Squats
Reps: 4 rounds + 8 T2B
Mob + Group WU
EMOTM 5 mins – 6 pistols (alt.) Rx’d
WOD = 6 rds +10 T2B (Row = 3:04) (Did not do the 1st 4 rounds of squats the other side of cones )
And was not signed in for todays 6am so I guess I was not really here 😛
Awesome work morning peeps! Superb synchronized rowing with Shane and Mario!
qod: Remember Bonkers? I have a small scar on my cheek, which is barely visible now, but was quite prominent when I was a kid. I got this scar by taunting my younger brother with a package of bonkers candy. I was holding the package above my head so he couldn’t reach them and he tried to jump up and get them and “accidentally” clawed my face with his nasty little brother claw hands.
I stabbed myself with a machete. Long story.
EMOTM for 5 min: 6 pistols each legs
WOD Rx: 6rds + 4 toes to bar
EMOTM for 5 min: 6 pistols each legs
WOD Rx: 7rds + 4 toes to bar
Loved this workout thanks Steph!
QOD: Big scar near my elbow. My older sister drug me BY MY LEGS down the hallway on the carpet. rug burn!!!!!!!!!!!
7 Rounds??? Is that a typo 🙂 That’s ridiculous
Mobility
Group Mobility & WU
Strength: EMOM for 5 min
Pistols – 6reps per leg
Used orange box. Next time will use a shorter box.
WOD: AMRAP in 10 min
Buy-in – 40 cal row
10 Hanging Knee Raises
15 Squats
Reps: 5 Rounds
QOD: My military father was transferred to Mets, France, and on a family outing I found the longest stem on a flower that I had ever seen. I was 7 at the time. I picked the flower and gum booted it to show my parents. In my enthusiasm, I didn’t notice the telephone pole. We connected, I was knocked out cold, and the scar from the incident remains in the centre of my forehead. Vive la France!
QOD: Big ugly scar on my knee… I was young, swimming in the ocean, I decided to drag myself the closest to the shore I could without getting out of the water. My knee dragged on a sharp shell and it cut it open. The scar is about 1inch long by a half inch wide. I hate it 🙂
Mobility
Group Mobility & WU
Strength: EMOM for 5 min
Pistols – 4 reps per leg
Started with rolling 1st round then used small box
WOD: AMRAP in 10 min
Buy-in – 60 cal row
10 T2B
15 Squats
Reps: 4 rounds + 2 Squats
Mob
WU x1
Group Mob & WU
EMOTM 5mins
Pistols 5rep/leg
17 in box
AMRAP 10 mins
40 cal Row buy-in
10 KneeRaises
15 Squats
Total: 6 rounds & 6 kneeraises
EMOTM 5 mins
4 Pistols (each leg) with orange box
WOD
AMRAP 10mins
40 cal row buy-in
10 knee raises
15 air squats
Total 5 rounds +5 knee raises
QOD: Scar on my knee from Mud Hero last summer. I fell into a mud pit that I thought was only ankle(ish) deep and it turned out to be closer to waist deep with a tree branch sticking up at the bottom. It bled like crazy and I had to be driven to the hospital for stitches after I crossed the finish line. But I still finished that damn race!!! Booyah!
M+ group mob
EMOTM for 5min
Pistols @ 12″, 5/leg
AMRAP in 7mins
40 cal row cash in
10 knee raises
15 squats
6 rnds+ 4 knee raises
QOD: I have a little scar at the edge of my hairline. I obtained it in grade 5 when I woke up one morning and was suddenly overtaken with the overwhelming need to sneeze. My head went back, knee and elbow came up- and my head went down. So hard, in fact, that it slammed into the corner of the very sturdy stainless steel island in the middle of my kitchen. Almost needed stitches.
Pistols
EMOTM for 5 mins
X6 with small box and 25# plate
AMRAP 10 mins
Buy in 40 cal row
10 T2B scaled to knee raises
15 squats
6 and 6 knee raises.
EMOM for 5 min
Pistols – 4-6 reps per leg
Used a 20″ box + 10″ plate…6 each leg
AMRAP in 10 min
buy-in – 60/40 cal row
10 T2B – scaled to knee raises
15 Squats
Time 5 rounds + 10 knee raises + 10 squats
mob
group mob
EMOM for 5 min
pistol 4 rep
AMRAP in 10 min
buy in 60 cal row
10 T2B
15 squat
5 round 4 T2B
EMOTM for 5 min: 3 pistols each leg to the bench
WOD Rx: 4 + 2 toes to bar
QOD: On my right hand – scar is 3″ long across. I was just a kid, so that’s a long time ago! I was running across a playground, fell and landed on a broken beer bottle.
EMOM Pistols
4 per round to small box
WOD Rx
5 Rounds + 5 T2B
EMOTM for 5 minutes
Pistols rx’d – 5 per leg
WOD: 10 min. amrap
Buy In: 40 cal row (3:20ish I think)
then amrap 10 toes to bar + 14 air squats
4 rounds + 8 T2B
Hanging on to the bar was the worst.
My legs are sore! Big leg week….thanks Mario 🙂
EMOM for 5 min
Pistols – 4-6 reps per leg
Actually did these, first time in over a year!! Used a med ball for a target to keep from going to deep.
buy-in – 60/40 cal row
10 T2B
15 Squats
6 rounds and 4 T2B
Score: 6.04
Nice to be back after all that time away getting ready for my first half marathon …
Amrap pistols 5 mins
4 per legs… I was so happy to still be able to do these (right side much easier)… However, here i am 4 days later still paying on my left side…
Wod rx’d
3 rds and 6 t2b