60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts
Used 65#
Time 8:15
15 pounds heavier and 32 seconds faster then May 15ths
Jeff
Just biked this AM.
1000 Calories on Assault Bike in just under 2 hours.
Thanks Shane
Kelly B
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
55-75-85-90#
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (@85#)
Deadlifts
Time: 9:52 RX (probably a first for me to do a weight WOD RX?)
Thanks Shane…holy sweat fest!
Janet
you go girl!!
Del
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
125-145-175
60/40 cal Row buy-in 2:30 did first 40 at 1600+ then kept it above 1400
Then,
21-15-9
Front Squats (115#) 12-9.9-6,9
Deadlifts need to do these quicker
7:15 was 7:54 and 6:50
Thanks Shane!
Karen
Deadlift-Squat Clean-Front Squat
(1-1-1)x2
1 arm DB due to injury
#25-35-40-50
WOD with #35DB
30 cal assault bike buy in
21-15-9
Front squats
Deadlifts
8:39
Thanks Shane for class and the modifications
Blake
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
135 – 150 – 165
60/40 cal Row – slow but steady
Then,
21-15-9
Front Squats (115#) 12-9.10-5,9
Deadlifts (need better transition and slightly faster pace)
9:58 Rx
…was 9:40, but today I felt like I had a more consistent energy level throughout.
Fred
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
105-115-125#
Complex, built up to 185
Wod @ 135
8:16
40 seconds slower than last time, the air was heavy and breathing seemed to not happen… Still a good workout!
Thanks for the great class Kevin!!
Heidi
1 deadlift + 1 squat clean + 1 Front Squat x 2
75-80-85
40 Cal. Row (took 3 minutes)
Then 21-15-9 Front Squats / Dead lifts
11:18
Broke up set of 21 by 15/6 and set of 15 by 10/5.
Samantha Both
Complex: 75/85/90
WOD: 8:53 Rx
Previous was 10:12 Rx so a pretty nice improvement!
Thanks, Kevin!
Crystal
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
55-65-75-85#
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (@65#)
Deadlifts
8:44
Kept the weight low, as it was like working out in a desert.
Thanks, Kevin!
Robyn L
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS = 35-45-50#
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (@ 40#)
Deadlifts
Time = 11:47
Melanie
I went to 7pm OG to help Sam with a project and got coerced into doing a workout..
3 rounds
10 alternating DB snatches (25#)
10 OH one arm lunges (each arm)
50 Double Unders
3 minute rest
Then
50 KBS 35#
19:05 (16:05)
I cheated slightly and did sets of 5 alternating lunges on each arm..
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
65 – 75 – 95
Did these light due to knee and Barbara the other day
60/40 cal Row – slow but steady
Then,
21-15-9
Front Squats (115#) 12-9.broken up randomly last 2 rounds
Deadlifts (should have been faster and breathed better)
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…
Deadlift + Squat Clean + Front Squat (1+1+1) x2
135-155-175
60/40 cal Row buy-in – 3min
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts
seven. thirty four rx
Thanks Coach Shane, great job 6amres!
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
135# – 145# – 155#
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%) – 105#
Deadlifts
TIME: 13:06…pace got me again
My first repeat workout ! woot
Deadlift + Squat Clean + Front Squat (1+1+1) x2
55#, 65#, 75#
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts
Used 65#
Time 8:15
15 pounds heavier and 32 seconds faster then May 15ths
Just biked this AM.
1000 Calories on Assault Bike in just under 2 hours.
Thanks Shane
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
55-75-85-90#
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (@85#)
Deadlifts
Time: 9:52 RX (probably a first for me to do a weight WOD RX?)
Thanks Shane…holy sweat fest!
you go girl!!
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
125-145-175
60/40 cal Row buy-in 2:30 did first 40 at 1600+ then kept it above 1400
Then,
21-15-9
Front Squats (115#) 12-9.9-6,9
Deadlifts need to do these quicker
7:15 was 7:54 and 6:50
Thanks Shane!
Deadlift-Squat Clean-Front Squat
(1-1-1)x2
1 arm DB due to injury
#25-35-40-50
WOD with #35DB
30 cal assault bike buy in
21-15-9
Front squats
Deadlifts
8:39
Thanks Shane for class and the modifications
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
135 – 150 – 165
60/40 cal Row – slow but steady
Then,
21-15-9
Front Squats (115#) 12-9.10-5,9
Deadlifts (need better transition and slightly faster pace)
9:58 Rx
…was 9:40, but today I felt like I had a more consistent energy level throughout.
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
105-115-125#
60/40 cal Row buy-in
Then,
21-15-9
21 – 8-7-6
15 – 6-5-4
9 – 5-4
Front Squats (115/85#/50%) – 100#
Deadlifts
Time: 10:30
Dialed back % as I have been away and doing a progressive return.
Could have pushed through bigger sets… next time max 2-sets to get below 10 min cap
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
55-65-75#
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (@70#)
Deadlifts
Time: 12:25
Broke these rounds into 2 sets. These got hard fast!
Deadlift+Squat clean+front squat (1+1+1)x2
85-95-105
WOD
8:10 RX (12 sec PR from May 2019)
Thanks Kevin!
950 today. WODs on hot days are tough.
Complex, built up to 185
Wod @ 135
8:16
40 seconds slower than last time, the air was heavy and breathing seemed to not happen… Still a good workout!
Thanks for the great class Kevin!!
1 deadlift + 1 squat clean + 1 Front Squat x 2
75-80-85
40 Cal. Row (took 3 minutes)
Then 21-15-9 Front Squats / Dead lifts
11:18
Broke up set of 21 by 15/6 and set of 15 by 10/5.
Complex: 75/85/90
WOD: 8:53 Rx
Previous was 10:12 Rx so a pretty nice improvement!
Thanks, Kevin!
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
55-65-75-85#
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (@65#)
Deadlifts
8:44
Kept the weight low, as it was like working out in a desert.
Thanks, Kevin!
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS = 35-45-50#
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (@ 40#)
Deadlifts
Time = 11:47
I went to 7pm OG to help Sam with a project and got coerced into doing a workout..
3 rounds
10 alternating DB snatches (25#)
10 OH one arm lunges (each arm)
50 Double Unders
3 minute rest
Then
50 KBS 35#
19:05 (16:05)
I cheated slightly and did sets of 5 alternating lunges on each arm..
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
65 – 75 – 95
Did these light due to knee and Barbara the other day
60/40 cal Row – slow but steady
Then,
21-15-9
Front Squats (115#) 12-9.broken up randomly last 2 rounds
Deadlifts (should have been faster and breathed better)
10:15