Monday WODBy Kevin Wood / November 30, 2015 November 30, 2015 Deadlifts x6 50-60-70-75-80% 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats We had an excellent Rudolf leading the float this year
Heidi November 30, 2015 at 5:25 am Really sorry for the late notice, but can you please cancel my 6 a.m. Thanks.
Laura November 30, 2015 at 7:31 am Deadlifts x6 50-60-70-75-80% 85-95-115-125-135# 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats Time: 5:58 Thanks Shane!
vanessajchampion November 30, 2015 at 7:44 am Did this wod at home! Wish I could have done the Deadlifts too! WOD: 4:59
Maria November 30, 2015 at 7:45 am Deadlifts x6 50-60-70-75-80% 125-150-175-185-200 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats Time: 4:28 Haha great pic! Fun class Shane!
Greg D November 30, 2015 at 8:08 am Warmup – Extra Knee Raises 20 + 350m row Deadlifts x6 50-60-70-75-80% #140-165-195-210-220 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats Time: 10:50 Thanks for the workout Shane.
Stacey Simpson November 30, 2015 at 9:48 am Deadlifts x6 50-60-70-75-80% 50# – 60# – 70# – 75# – 80# 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats Time: 8:40
Gabriel November 30, 2015 at 10:05 am 350m row Group mob and WU Deadlifts x6 50-60-70-75-80% 195-230-270-290-305 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats Time: 4:43 Great work morning peeps!
Chantal L. November 30, 2015 at 10:14 am Deadlifts x 6 135-160-190-200-215 WOD 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats 10:38. Ugh. I’ll climb a real mountain over those any day!
Kevin Mack November 30, 2015 at 10:18 am Deadlifts x6 135-160-185-195-215# WOD 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats Time: 7:29 Thanks for coaching, Kevin.
Heather S November 30, 2015 at 1:51 pm Deadlifts X 6 150-180-210-225-240# Wod (Modified – bum knee 🙁 ) 20sec-40sec-60sec-80sec planks 30-30-30-30- KBS Boy, planks and KBS together can really light up your arms (ouch…) Kevin thanks for the modified wod and the “therapeutic abuse” after!
Hannah November 30, 2015 at 4:13 pm M+350m row Group M+WU Deadlifts x6 50-60-70-75-80% 70-85-100-105-115lb WOD: (modified for foot) 20-40-60-80 sec planks 30-30-30-30 squats 7:07
Steph H November 30, 2015 at 5:22 pm Mob Row 350m Row Group WU & Mob Deadlifts x6 125- 135- 160- 170- 180# WOD 10-20-30-40 Mountain Climbers (2count) 30-30-30-30 Air Squats Time: 7.28
Marcel November 30, 2015 at 5:27 pm Deadlifts x6 50-60-70-75-80% 185-205-225-225-225 Kept weight light had physio at lunch on glute. 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats Time: 7:29 Thanks Kevin.
Jo November 30, 2015 at 5:57 pm Wod wearing work clothes in the living room with holly ‘helping’ 5:10
Amy Hogan November 30, 2015 at 6:45 pm Mobility 350m row Group warm up Deadlifts x6 50-60-70-75-80% 105-125-145-155-165 WOD: 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats Time: 5:26
Frankie November 30, 2015 at 7:18 pm group wu Deadlifts x6 185-240-280-300-320 WOD Rx 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats time = 7:57
Gilles November 30, 2015 at 7:26 pm mob 350 row group mob wu deadlift 135×6 185×6 205×6 235×6 235×6 WOD 10-20-30-40 mountain climber 30-30-30-30 air squat time 5:03
John November 30, 2015 at 8:05 pm Mob, 350m row, group Tabata WU Deadlift x6 150-180-210-225-240 WOD 10-20-30-40 Mountain climbers (2 count) 30-30-30-30 Air squats Time – 9:21
Nick Simpson November 30, 2015 at 8:29 pm Mob, 350m row, group Tabata WU Deadlift x6 115-135-160-170-180 WOD 10-20-30-40 Mountain climbers (2 count) – scaled to 1 count 30-30-30-30 Air squats Time – 7:06
TL November 30, 2015 at 8:39 pm Mobility & row 350m Deadlift x 6 50-60-70-75-80% 110-135-155-165-175# WOD 10-20-30-40 Mountain Climbers 30-30-30-30 Air Squats 5:31
Mel G November 30, 2015 at 9:51 pm Mobility + 350m row Group mobility and WU Deadlifts (x6) 105-125-145-155-165 WOD: 8:03 Gross!
Patrick Arseneau November 30, 2015 at 10:06 pm Deadlifts 6x 125-135-160-170-180 Thanks for sharing Steph! WOD Rx’d: 4:07
Janet November 30, 2015 at 10:48 pm Deadlifts x6 50-60-70-75-80% 85# 105# 120# 130# 140# 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats 7:39
Annie December 1, 2015 at 8:00 am Deadlifts x6 50-60-70-75-80% 65-85-90-100-105 10-20-30-40 Mountain Climbers (2-count) 30-30-30-30 Air Squats 7:20
Really sorry for the late notice, but can you please cancel my 6 a.m. Thanks.
Deadlifts x6
50-60-70-75-80%
85-95-115-125-135#
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
Time: 5:58
Thanks Shane!
Did this wod at home! Wish I could have done the Deadlifts too!
WOD: 4:59
Deadlifts x6
50-60-70-75-80%
125-150-175-185-200
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
Time: 4:28
Haha great pic! Fun class Shane!
Great job Maria! You were fast!!
Thanks and you were fast too!
Warmup – Extra Knee Raises 20 + 350m row
Deadlifts x6
50-60-70-75-80%
#140-165-195-210-220
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
Time: 10:50
Thanks for the workout Shane.
Deadlifts x6
50-60-70-75-80%
50# – 60# – 70# – 75# – 80#
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
Time: 8:40
Great job!!!
350m row
Group mob and WU
Deadlifts x6
50-60-70-75-80%
195-230-270-290-305
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
Time: 4:43
Great work morning peeps!
Deadlifts x 6
135-160-190-200-215
WOD
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
10:38. Ugh. I’ll climb a real mountain over those any day!
what?! Like Katahdin? No way! lol
Ain’t no mountain high enough….
Deadlifts x6
135-160-185-195-215#
WOD
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
Time: 7:29
Thanks for coaching, Kevin.
Deadlifts X 6
150-180-210-225-240#
Wod (Modified – bum knee 🙁 )
20sec-40sec-60sec-80sec planks
30-30-30-30- KBS
Boy, planks and KBS together can really light up your arms (ouch…)
Kevin thanks for the modified wod and the “therapeutic abuse” after!
And time on that one…
9:15 (?)
M+350m row
Group M+WU
Deadlifts x6
50-60-70-75-80%
70-85-100-105-115lb
WOD: (modified for foot)
20-40-60-80 sec planks
30-30-30-30 squats
7:07
Please cancel my 6 pm class . Working late !
Done
Mob
Row 350m Row
Group WU & Mob
Deadlifts x6
125- 135- 160- 170- 180#
WOD
10-20-30-40 Mountain Climbers (2count)
30-30-30-30 Air Squats
Time: 7.28
Deadlifts x6
50-60-70-75-80%
185-205-225-225-225
Kept weight light had physio at lunch on glute.
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
Time: 7:29
Thanks Kevin.
Wod wearing work clothes in the living room with holly ‘helping’
5:10
Mobility
350m row
Group warm up
Deadlifts x6
50-60-70-75-80%
105-125-145-155-165
WOD:
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
Time: 5:26
group wu
Deadlifts x6
185-240-280-300-320
WOD Rx
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
time = 7:57
mob 350 row
group mob wu
deadlift
135×6 185×6 205×6 235×6 235×6
WOD
10-20-30-40
mountain climber
30-30-30-30
air squat
time 5:03
Mob, 350m row, group Tabata WU
Deadlift x6
150-180-210-225-240
WOD
10-20-30-40
Mountain climbers (2 count)
30-30-30-30
Air squats
Time – 9:21
Deadlifts x6
125-150-175-185-200#
WOD:
4:54
Thanks Marcel!
You’re a beast woman!
Mob, 350m row, group Tabata WU
Deadlift x6
115-135-160-170-180
WOD
10-20-30-40
Mountain climbers (2 count) – scaled to 1 count
30-30-30-30
Air squats
Time – 7:06
Mobility & row 350m
Deadlift x 6
50-60-70-75-80%
110-135-155-165-175#
WOD
10-20-30-40
Mountain Climbers
30-30-30-30
Air Squats
5:31
Mobility + 350m row
Group mobility and WU
Deadlifts (x6)
105-125-145-155-165
WOD:
8:03
Gross!
Deadlifts 6x
125-135-160-170-180
Thanks for sharing Steph!
WOD Rx’d: 4:07
Deadlifts x6
50-60-70-75-80%
85# 105# 120# 130# 140#
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
7:39
Wod-6:00
Deadlifts x6
50-60-70-75-80%
65-85-90-100-105
10-20-30-40
Mountain Climbers (2-count)
30-30-30-30
Air Squats
7:20