For Thursday and Friday, Row-uary participants may NOT use their arms during rowing. Straight-arm rowing. That’s it. Legs and hips. Hips and legs. Hope your form is spot on!
EMOM for 8 min
Deadlifts x4 @ 70%
Accumulate posted time for each movement
5 min Front Lean Rest (10 min cap)
3 min Hollow Hold (16 min cap)
1 min Side Plank (right) (18 min cap)
1 min Side Plank (left) (20 min cap)
EMOM for 8 min
Deadlifts x4 @ 70% = 120#
Accumulate posted time for each movement
5 min Front Lean Rest (10 min cap)
3 min Hollow Hold (16 min cap)
1 min Side Plank (right) (18 min cap)
1 min Side Plank (left) (20 min cap)
13:50
Thanks Shane!
Wu – mob – gwu
EMOM for 8 min
Deadlifts x4 @ 70% #185
Wu x5 @ #135 – 205
Accumulate posted time for each movement
5 min Front Lean Rest (10 min cap)
3 min Hollow Hold (16 min cap)
1 min Side Plank (right) (18 min cap)
1 min Side Plank (left) (20 min cap)
Time 16:15
Planned on #225 for deadlift but knee felt loose at 205 so backed off. Thanks for the tips Shane.
500m Row – straight arm
Group WU + MOB
EMOM for 8 min
Deadlifts x4 @ 70%
WU – 135#, 155#
180#…stopped after 6 rnds…needed to warm up the lower body more.
Accumulate posted time for each movement
5 min Front Lean Rest (10 min cap)
3 min Hollow Hold (16 min cap)
1 min Side Plank (right) (18 min cap)
1 min Side Plank (left) (20 min cap)
TIME: 18:30
At CF Onsode this am
Emom 6
3 high hang squat cleans 95#
Emom 6
2 hang squat cleans 115#
Emom 6
1 squat clean 145#
Wod for time
1000m row
30 alternating pistols
30 power cleans 155# scaled to 115#
11:06
Mobility Wux1
Deadlifts x4 @ 70%
290×4
WOD: TIme 18:10
EMOM for 8 min:
— Deadlifts x 4 @ 285#
WOD:
Accumulate posted time for each movement
— 5 min Front Lean Rest (10 min cap)
— 3 min Hollow Hold (16 min cap)
— 1 min Side Plank (right) (18 min cap)
— 1 min Side Plank (left) (20 min cap)
TIME: 15:20
‘dem Hollow Holds though…
No one likes hollow holds.
Emom at 70lb
Wod time 15:20 🙂 whoot!
Mob
WU x1
Group WU & Mob
EMOTM 8mins
Deadlifts x4 (165#)
WU @ 125-145-155#
WOD
*Accumulate posted time for each
5min Front Lean Rest
3 min Hollow Hold
1 min Side Plank Right
1 min Side Plank Left
Time: 15.40
EMOM for 8 min
Deadlifts x4 @ 70%
115#
Accumulate posted time for each movement
5 min Front Lean Rest (10 min cap)
3 min Hollow Hold (16 min cap)
1 min Side Plank (right) (18 min cap)
1 min Side Plank (left) (20 min cap)
Time: 14:38
Thanks for the class Kevin!
10,017 meters rowed for Team 5 with straight #@!% arms. Gross.
Wow nice distance Jackie well done
Thanks Greg! See you tomorrow.
Group WU + MOB
EMOM for 8 min
Deadlifts x4 @ 70%
WU – 40#, 50#
65# x 4 was light so went up to 75# x4.
Accumulate posted time for each movement
5 min Front Lean Rest (10 min cap)
3 min Hollow Hold (16 min cap)
1 min Side Plank (right) (18 min cap)
1 min Side Plank (left) (20 min cap)
TIME: 18:40
OMG!!!! That hurt but so needed to be done.
EMOM for 8 min
Deadlifts x4 #275
Accumulate posted time for each movement
5 min Front Lean Rest (10 min cap)
3 min Hollow Hold (16 min cap)
1 min Side Plank (right) (18 min cap)
1 min Side Plank (left) (20 min cap)
14:05
10,015m row for team 2 in OG
EMOM for 8 min
Deadlifts x4 @ 70% = 145#
Accumulate posted time for each movement
5 min Front Lean Rest (10 min cap)
3 min Hollow Hold (16 min cap)
1 min Side Plank (right) (18 min cap)
1 min Side Plank (left) (20 min cap)
13:45
Thanks Shane!
Rowed 9,799m leg only rowing in open gym for team 3
MKB WU Group 514m row
EMOM @ 235#
WOD with time of 13:30
Rowed 511 m as cash out too for team 5 for total of 1025m for the day