Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
35-40-45#
40 cal Row buy-in (3:56)
Then,
21-15-9
Front Squats (40#)
Deadlifts
= 10:11
Thanks Kevin! Found the WOD with 100/80 cal row buy-in: March 10, 2019
Remi F
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
90-100-110#
60 cal Row buy-in
Then,
21-15-9
Front Squats (50%) 100#
Deadlifts
10:32
Compare to Apr.10/18
9:37 w/ 95#
Del
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
125-145-155
60/40 cal Row buy-in 2:40 ish
Then,
21-15-9
Front Squats (115#) 12-9,9-6,9
Deadlifts
7:54 Which I thought was ok until I looked up my previous score @ 6:50 hmm…..:(
OG 10K row 42:45 I suspect there may be an issue with the legs this week 🙂
Thanks Kevin!
Jeff Leech
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
135-145-155. Shared a bar with my buddy Blake
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts
6:28 rx.
Blake
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
135-145-155
60 cal Row buy-in
Then,
21-15-9
— Front Squats @ 115#
— Deadlifts
9:40 Rx
Front Squats really hit me hard. Mentally tough.
Rob C
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
95-115-125
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts
10:18Rx
Gabriel
WUx1 + CS
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
115-130-140
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts
Time–> 8:52 Rx’d (PR)
Thanks Kevin!
Angela Steeves
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
35#-40#-45#
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%) 35#
Deadlifts
40 cal row buy in then,
21-15-9
Front Squats(#115/85)
Deadlifts
WOD Rx
10:10
Thanks Shane for class and the push to do it rx
Jeff Leger
I was in Fredericton this AM so I joined the 4pm class.
20 Cal bike at a 75+ RPM pace.
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
135-155-160 – these felt really good.
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts
8:29 RX
Fun WOD – nice job 4pm.
Thanks Cara. Great coaching 👍👍
Mel G
Complex @ 85-95-105
WOD Rx- 8:22
Thanks Shane!
GillesGautreau
mob wux1
deadlift+squat clean + front squat
1+1+1×2
95-115-125
60 cal row buy-in
21-15-9
front squat 115#
deadlift
9:04 RX
Shane Hayes
Way to go Karen, you did awesome!!
Shane Hayes
Strength, did 135,175,205 these felt great
Wod rx’d +(7:36) by mistake. Some reason I thought the weight was 135…lol
Also I got off the rower and started into deadlifts and Mario told me 5 or 6 reps in it was front squats..
So I started over with front squats, apparently my mind wasn’t there tonight… Lol
Amanda
11:46 used 65#, and the wod kicked my ass.. 3rd day in row and apparently I’m too old for that now.
Kristen
40 cal Row buy-in
21-15-9
Front Squats (55#)
Deadlifts
11:15
Aubrey
mob wux1
deadlift+squat clean + front squat
1+1+1×2
85-95-115
60 cal row buy-in 4:10….
21-15-9
front squat 85#
deadlift
9:35
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…
WU + MOB x 1
Group WU + MOB
DL + SC + FS
(1+1+1) x 2
45, 50, 55%
40, 45, 50#
WOD
40 Cal Row, then
21-15-9
FS @ 45#
DL
10:38
Just kept the bar for all reps and a steady pace.
Thanks Kevin. Great group for 6 AM this morning.
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
35-40-45#
40 cal Row buy-in (3:56)
Then,
21-15-9
Front Squats (40#)
Deadlifts
= 10:11
Thanks Kevin! Found the WOD with 100/80 cal row buy-in: March 10, 2019
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
90-100-110#
60 cal Row buy-in
Then,
21-15-9
Front Squats (50%) 100#
Deadlifts
10:32
Compare to Apr.10/18
9:37 w/ 95#
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
125-145-155
60/40 cal Row buy-in 2:40 ish
Then,
21-15-9
Front Squats (115#) 12-9,9-6,9
Deadlifts
7:54 Which I thought was ok until I looked up my previous score @ 6:50 hmm…..:(
OG 10K row 42:45 I suspect there may be an issue with the legs this week 🙂
Thanks Kevin!
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
135-145-155. Shared a bar with my buddy Blake
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts
6:28 rx.
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
135-145-155
60 cal Row buy-in
Then,
21-15-9
— Front Squats @ 115#
— Deadlifts
9:40 Rx
Front Squats really hit me hard. Mentally tough.
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
95-115-125
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts
10:18Rx
WUx1 + CS
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
115-130-140
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts
Time–> 8:52 Rx’d (PR)
Thanks Kevin!
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
35#-40#-45#
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%) 35#
Deadlifts
Total time 8:05
Deadlift-squat clean-front squat
(1+1+1)x2
#55,75,85
40 cal row buy in then,
21-15-9
Front Squats(#115/85)
Deadlifts
WOD Rx
10:10
Thanks Shane for class and the push to do it rx
I was in Fredericton this AM so I joined the 4pm class.
20 Cal bike at a 75+ RPM pace.
Deadlift + Squat Clean + Front Squat (1+1+1) x2
45-50-55% of FS
135-155-160 – these felt really good.
60/40 cal Row buy-in
Then,
21-15-9
Front Squats (115/85#/50%)
Deadlifts
8:29 RX
Fun WOD – nice job 4pm.
Thanks Cara. Great coaching 👍👍
Complex @ 85-95-105
WOD Rx- 8:22
Thanks Shane!
mob wux1
deadlift+squat clean + front squat
1+1+1×2
95-115-125
60 cal row buy-in
21-15-9
front squat 115#
deadlift
9:04 RX
Way to go Karen, you did awesome!!
Strength, did 135,175,205 these felt great
Wod rx’d +(7:36) by mistake. Some reason I thought the weight was 135…lol
Also I got off the rower and started into deadlifts and Mario told me 5 or 6 reps in it was front squats..
So I started over with front squats, apparently my mind wasn’t there tonight… Lol
11:46 used 65#, and the wod kicked my ass.. 3rd day in row and apparently I’m too old for that now.
40 cal Row buy-in
21-15-9
Front Squats (55#)
Deadlifts
11:15
mob wux1
deadlift+squat clean + front squat
1+1+1×2
85-95-115
60 cal row buy-in 4:10….
21-15-9
front squat 85#
deadlift
9:35
WOD Rx on Thursday open gym
7:10
Last year was 7:45 Rx so a PR 🙂
WOD Rx’d in Thursday OG
9:57
Deadlift + Squat Clean + Front Squat
70#/80#/90#
WOD: 10: 12 Rx
Barbell Club
Resistance Pulls 3 sets of 3
knee, pocket, shrug
E2MOM 14 min
1 slow clean pull + 1 shrug + 1 squat clean
55-65-85-95-100-100-100-105#
Split Jerk w/squat clean
95-85-95-95-100-100#
Cashout: 50 situps