Check out Bill in this month’s newsletter!
Deadlift
5×5 @ 70%
EMOM 7 min
5 Russian KBS (heavy)
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RKBS 70#
Deadlifts 210#
Cashout 800m run:
3:06
Mobility
WU x 1 + 350m row
Group Mobility
Strength: Deadlift
5×5 @ 70% = 155#
WOD: EMOTM for 7 min
5 Russian KBS @60# – 1 round swapped with Gilles for 70# 🙂
Cashout: 800m run 4:01
Great class Shane. Good job everyone!
Strength: Deadlift
5×5 @ 70% = 205#
WOD: EMOTM for 7 min
5 Russian KBS @80#
Cashout: 800m run 3:30
Deadlift 5×5 @ 150#
EMOM 7 – 5 KBS @ 80#
800m run – 3:43…I have no idea what my 800m PR would be but I think this is a fast time for me?
That is fast! Heavy KB too!
WUx1 – 350m row
Group Mob
Deadlift
5×5 @ 70%
270# (Use regular grip)
EMOM 7 min
5 Russian KBS 106# (2×53#)
Cashout: 800m run –>3:08
Great work moning crew!
Awesome Newsletter! Way to go Bill!
Open gym
Holleyman
Scaled to 15 rounds
5 Wallballs @ 14#/10′
3 HSPU with 10# + abmat
1 Power clean @ 115#
19:39
I wouldn’t want to attempt 30 rounds of this!!
Super pumped for the Paintball activity!! 🙂
Wod-800m max run-3:00
Double 50’s rkbs
Deadlift-240
Deadlift 5×5 @ 90#
EMOM 7 – 5 KBS @ 60#
800m run – 4:49
Deadlift 5×5
175#
EMOTM 7min
5 KBS
60#
800m run
time = 3:23
Mob, WU, 350m row
Group mob
Deadlift WU @ 150, 180
5×5 @ 210
EMOTM 7
5 Russian KBS 70#
Cashout – 800m run: 4:21
Only the second time I’ve done more than 50# on swings 😀
Did things a little backwards during the open gym.
Deadlifts x 5
135-225-255-280-280-280-280-280
Run 800m
2:41
EMOM 7 min
5 RKBS
Used 2×60#
Did the Wod at Work Gym during lunch.
Deadlift
5×5 @ 70%
(190×5 Wu) 270# (Use Hook grip)
EMOM 7 min
5 Russian KBS 100# (2×50#)
Did a leg flexion.
20# x 20
30# x 15
20# x 10
WU x 1, MOB and 350 M Row
Group MOB
Deadlift
5×5 @ 70% = 115#
EMOM 7 min
5 Russian KBS, 6 rounds @50#, one round at 53#
Cashout – 800 M Run (so happy it wasn’t one of those leg burner cashouts after yesterdays squat marathon)
Excellent newsletter about our CFM brother Bill. 🙂
Thanks for the class Coach Shane.
Mobility+WUx1+350m row
Group Mobility
Deadlifts
5×5 @ 70% (65#)
EMOM 7 mins
5 Russian Kettlebell Swings per min at 40#(PR)
Cashout: 800 m run (time was 4:55)
Great class 🙂
Mob
WU x1
350m row
group mob
Deadlifts
5 x5 @ 160#
wu @ 115# & 135#
EMOM 7mins
5 Russian KBS 50#
Cashout: 800m run 5.13
sleepwalker stretch
Migraine today, so careful with form and no running.
DL 5×5 @155
RKBS @ 70#
1000m row in 4:14
Thanks for rowing with me Tracey!
Mob and WU x1350m row
Deadlifts
5 x5 @ 105#
wu @ 85 # and 95#
EMOM 7mins
5 Russian KBS 53#
Cashout: 800m run 4:58
sleepwalker stretch
Great article Bill!
WUx1 – 350m row
Group Mob
Deadlift
5×5 @ 70%
280# (used sumo stance as back was rounding too much)
EMOM 7 min
5 Russian KBS
80# – 40#x2 – 50#x2 – 53#x2- 53#x2 -53#x2
Cashout: 800m run –>3:53
Deadlifts
5×5 @145#
EMOM 7mins
5 RKBS(started with 50#, next round did 60#, but Kevin still wasn’t happy, so I did the remaining rounds with 70#. Thanks Amanda for sharing with me 🙂 )
1000m row: 4:54
Really fun nooner. Great energy!
Deadlift
5×5 @ 70%
145lbs#
EMOM 7 min
5 Russian KBS (heavy)
Used 70# (next time go heavier)
Cashout
1000m row – 4:29
Thanks for the company on the rower Heather:)
Deadlifts @ 175#
Russian KBS first round @ 70#, the rest with 80#
800m run: 3:09
Someday, when my legs aren’t so broken…I hope to break 3 min.
Thanks Chantal
– Mob
– WUx1
Deadlift x5
165-195-225x5x5
EMOTM 7 –> 5 Russian KBS @ 70#, should have gone heavier
800m run = 3:29
MOB + WU x1 + 350m row
Group mob
Deadlift WU @ 95, 115
5×5 @ 130
EMOTM 7
5 Russian KBS First 3 minute at 60#, last 4 minutes at 70#
Cashout – 800m run: 5:46 🙂 this isbthe first time I have done 800m in less than 8 minutes, so proud of myself. Thanks everyone for a great class.
Sleepwalker stretch
Awesome job!!!
Huge improvement on the run Nick.
mob wux1 +350 m row
deadlift 5×5 185×5 3 set
EMOM for 7 min
5 Russian KBS 70 #
cashout 800 m run
time 4:39
Mobility
WU x 1
Group Mobility
Strength: Deadlift
WU @ 185# & 225#
5×5 @ 70% = 260#
WOD: EMOTM for 7 min
5 Russian KBS @ 80#
Cashout: 800m run time – 3:46
Fun getting one last chance to WOD with Julie before she’s off to UNB.
Deadlifts 5 X 5 @ 285
Russian KBS – 1 round @ 80, 6 @ 45X2
1km row – 4:02
Open gym
Wall ball challenge @ #4 141 reps (curse words)
Nooner
DL @ #155
Wod @ #60
Tweaked back and it all ended there.
Cashout whine alot and ice, whine then ice reapeat…you get the picture.
Thanks Mr.Wood for the laughs and great class.
Deadlift
5×5 @ 100lbs
EMOM 7 min
5 Russian KBS (heavy) 1 @50 6 @60lbs!
Cashout 800m run, time: 6:31 by-far best time after a wod run.
Mobility
WU x 1 + 350m row
Group Mobility
Strength: Deadlift
5×5 @ 70%
55-75-90-105-105-105-115
WOD: EMOTM for 7 min
5 Russian KBS @45# for 2 rounds then finished the rest with 53# 🙂
Cashout: 800m run 3:47