The Level Method – What have you learned and how will it affect your fitness goals in the coming months?
Bent Over Row x8 w/ 3 sec pause
4 sets building
AMRAP in 12 min
10 Front Rack Lunges (75/55#)
15 Situps
20 Floor Jacks
Friday’s QOD
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Bent Over Row x 8 w/ 3 sec pause
95# – 115# – 125# – 135#
AMRAP in 12 min
10 Front Rack Lunges – 65#
15 Situps
20 Floor Jacks
TOTAL: 5 Rounds
Bent Over Row x8 w/ 3 sec pause
4 sets building: 35-45-45-45#
AMRAP in 12 min
10 DB Front Rack Lunges (10#s)
15 Situps (abmat)
20 Floor Jacks
= 6 rounds + 2 DB FR lunges
Merci Ingrid!
Bent Over Row x8 w/ 3 sec pause
4 sets building
65/95/105/105#
AMRAP in 12 min
10 Front Rack Lunges (75#)
15 Situps
20 Floor Jacks
7 Rds 7 situps.
Bent Over Row x8 w/ 3 sec pause
4 sets building
65, 65. 75, 80
AMRAP in 12 min purple
10 Front Rack Lunges 55#
15 Situps
20 Floor Jacks
8 rounds plus 22 reps
61 Birthday Burpees for Jackie! Happy Birthday 🙂
Bent Over Row x8 w/ 3 sec pause
4 sets building
35-45-55-65#
AMRAP in 12 min
10 Front Rack Lunges (55#)
15 Situps
20 Floor Jacks
Total: 8 rounds + 13 reps
Thanks Ingrid! Happy Weekend 🙂
Bent Over Row x8 w/ 3 sec pause
4 sets building
65-75-85-95
AMRAP in 12 min
10 Front Rack Lunges 45
15 Situps
20 Floor Jacks
6 rounds+10 FS
Row test instead of WOD
20 min row= 4411m
Bent Over Row x8 w/ 3 sec pause
4 sets building: 65-85-95-110
AMRAP in 12 min
10 Front Rack Lunges (75#)
15 Situps
20 Kick outs
5 Rounds + 11 reps
Thanks Blake
61 Birthday Burpees for Jackie! Happy Birthday 🙂
Bent Over Row x8 w/ 3 sec pause
4 sets building
65-70-75-80
AMRAP in 12 min
10 Front Rack Lunges (75#)
15 Situps (with abmat)
20 Floor Jacks
Total: 8 rounds + 28 reps
Merci Ingrid!
61 B Burpees for Jackie Happy Birthday
bent over row
4 set 65#
AMRAP in 12 min
10 front rack lunges 65#
15 sit up
20 floor jack
7 round
Bent Over Row x8 w/ 3 sec pause
4 sets building
65#, 95#, 100#, 105#
AMRAP in 12 min – blue
10 Front Rack Lunges (65#)
15 Situps
20 Floor Jacks
8 rds + 24 reps
Bent Over Row x8 w/ 3 sec pause
65 – 95 – 105 – 105
AMRAP in 12 min
10 Front Rack Lunges 75#
15 Situps
20 Floor Jacks
8 rounds plus 1 lunge
Bent Over Row x8 w/ 3 sec pause
4 sets building
35# – 40# – 45# – 50#
AMRAP in 12 min
10 Front Rack Lunges (35#)
15 Situps
20 Floor Jacks
Lost count…. I think I had 10 floor jacks left in the 6th round?
Bent over row x8
4 sets building
15, 35, 40, 45
AMRAP in 12 mins
10 front rack lunges (35#)
15 butterfly sit ups
20 floor jacks
5 rounds plus 10
Bent Over Row x8
55-65-70-75
Amrap 12 Min
10 Front Rack Lunges (35#)
15 Situps
20 Floor Jackets
6 rounds + 12 situps
Bent over row — 65/70/75/75
WOD @ 55# — 8 + 5 sit ups.