Warm up:
15 jumping jacks
10 wall balls
1 burpee
EMOM for 5 mins (with an extra added burpee each minute)
Back squats:
Sets of 20
35-85-85-85#
WOD
Tabata squats:
15-15-15-15-15-14-13-15
2000m row = 9:42
(500m = 2:00; 1000m = 4:35)
Knee wasn’t feeling the run after all those squats and I didn’t have my brace. I already am wobbling after the 197 total squats 😛
Vanessa MacDonald
Fun warm up
Back squats 3 sets x20 with Melanie @55#
Thanks for sharing the bar!
Tabata squats=116
1 mile run=9:15
Dead. Normally this wod would be my jam. Not today. Hips are tight and my running is the shits. Itll come back I know. But hard on the head at the moment
Funny Run
Tabata Squats
(18 per round)
Total: 144
1 mile Run
Time: 12:25
Samantha C
MOB + Group WU & MOB
Back Squats x 20
3 sets @ ~ 40%
35#
Tabata Squats – 95
Run 1 mile
TIME: 12:44
Mat D
Back Squats x20
3 sets @ ~ 40%
80#-80#-80#
Tabata Squats
115 Squats
Run 1 mile
Time: 7:38
Melanie M
Back Squats x20
3 sets @ ~ 40% (55#)
Played ‘Bring your feet in Mel’ with Amanda today.. 🙊
Tabata Squats – 95
Run 1 mile- 8:58
I know I can do better, but i am happy with my efforts.
Remi F
Back Squats x20
3 sets @ ~ 40%
95#
Tabata Squats – 89
Run 1 mile – 9:10
Aubrey
Mobility + warm up
Group warm up
Back squat x20
2 sets @ 75# 1 @ 80#
Funny Run…now u funny too…
Tabata Squats
Total: 128
1 mile Run
Time: 10:34
Thanks Shane!
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…
Warm up:
15 jumping jacks
10 wall balls
1 burpee
EMOM for 5 mins (with an extra added burpee each minute)
Back squats:
Sets of 20
35-85-85-85#
WOD
Tabata squats:
15-15-15-15-15-14-13-15
2000m row = 9:42
(500m = 2:00; 1000m = 4:35)
Knee wasn’t feeling the run after all those squats and I didn’t have my brace. I already am wobbling after the 197 total squats 😛
Fun warm up
Back squats 3 sets x20 with Melanie @55#
Thanks for sharing the bar!
Tabata squats=116
1 mile run=9:15
Dead. Normally this wod would be my jam. Not today. Hips are tight and my running is the shits. Itll come back I know. But hard on the head at the moment
Thanks for the class Amanda!
Back Squats x20
3 sets @ ~ 40%
-120×20
-120×20
-120×20
Tabata Squats – 19 then sets of 17
138
Run 1 mile
7:45 – hahaha-ehf!
Thanks Shane, good job 6AMers!
Back Squats x20
3 sets @ ~ 40%
115
Tabata Squats 16s one 15 = 127
Run 1 mile – 8:03 Not really that funny 🙁
Thanks Amanda!
MOB + Group WU & MOB
Back Squats x 20
3 sets @ ~ 40%
120#
Tabata Squats – 101
Run 1 mile
TIME: 13:00 + some seconds
Back Squats x20
3 sets @ ~ 40%
80lbs
Tabata Squats –
121
Run 1 mile
11:30
Great class Shane :), love my 6am!! good job everyone!!
Back squats x20 @40#
Tabata squats: 88
Row 1 mile
Time: 8:55
Back Squats x20
3 sets @ ~ 40%
35-55-55 Kept it light, back is bothering me a bit
Tabata Squats – Total 94
13-13-13-11-11-11-11-11
Run 1 mile
11:32
Only did the Squats at lunch- 135-155-165
WUx1 + Crossover Symmetry
Back Squats x20
3 sets @ ~ 40%
-105×20
-105×20
-105×20
Tabata Squats – all at 17 except 3rd 18 and last 16
136
Run 1 mile
8:35
1st time doing the Run for this.
Well done morning peeps!
Thanks Shane!
Please cancel my 4:00 today. Thanks…
Back squat x20
WU @35#
3 sets @ 55#
Funny Run
Tabata Squats
(14-12-11-10-10-10-10-11
Total: 88
1200m Run
Time: 9.31
wux1
group wu
Back Squats x20
3 sets @ 125#
Tabata Squats
115
Run 1 mile
12:45
far from my PR of 137 squats with an 8:18 run
lower back was tight which made running near impossible
mob wux1 group mob wu
back squat x 20 3 set
105×20 3 set
tabata squat
18-18-18-20-20-20-20-21=155
run 1 mile ( row 2000 m )
9:26
Mobility + warm up
Group warm up
Back squat x20
3 sets @ 70#
Funny Run
Tabata Squats
(18 per round)
Total: 144
1 mile Run
Time: 12:25
MOB + Group WU & MOB
Back Squats x 20
3 sets @ ~ 40%
35#
Tabata Squats – 95
Run 1 mile
TIME: 12:44
Back Squats x20
3 sets @ ~ 40%
80#-80#-80#
Tabata Squats
115 Squats
Run 1 mile
Time: 7:38
Back Squats x20
3 sets @ ~ 40% (55#)
Played ‘Bring your feet in Mel’ with Amanda today.. 🙊
Tabata Squats – 95
Run 1 mile- 8:58
I know I can do better, but i am happy with my efforts.
Back Squats x20
3 sets @ ~ 40%
95#
Tabata Squats – 89
Run 1 mile – 9:10
Mobility + warm up
Group warm up
Back squat x20
2 sets @ 75# 1 @ 80#
Funny Run…now u funny too…
Tabata Squats
Total: 128
1 mile Run
Time: 10:34
Thanks Shane!
Back Squats x20
3 sets @ ~ 40%
@95# (could of gone heavier)
Tabata Squats (140 reps)
Run 1 mile. (7:36)
MOB + WU + Group
Back Squats x 20
3 sets @ ~ 40% 100#
Tabata Squats – 113
Run 1 mile
TIME: 12:01