BAD ASS RUCKING CLASS
BAD ASS POWERLIFTING CLASS
Holiday Hours:
Friday β OPEN (but closed next Friday)
Saturday β OPEN
Sunday β CLOSED
Monday β OPEN
DB Push Jerks
5 sets building
The 50’s too light? Grab the heavy KBs.
With a partner,
27-24-21-18-15-12-9-6-3 reps
Calorie Row
Kettlebell Swings (70/50#)
Can you say GRIP?!
Please cancel my 6 am class. Thanks
DB Push Jerks
5 sets building
#40-50-60-70-80
Partner WOD with Gabe
27-24-21-18-15-12-9-6-3 reps
Calorie Row
Kettlebell Swings (70/50#) #70.
Broke it up as follow:
(G 27 Cal row, M 19 KBS, G 8KBS, M 24 Cal, G 15 KBS, M 9KBS, G 21 Cal, M 14KBS, G 7KBS, M 18cal, G 9KBS, M 9 KBS, G 15 Cal, M 15KBS, M 12 Cal, G 6KBS, M 6KBS, G 9 cal, M 9 KBS, G 6 Cal, M 6 KBS, G3 Cal, M 3KBS)… If I remember well, worked good!
Time: 12:15 RX
Thanks for partnering up Gabe, Great work!! Love Partner Wods!
Thanks for the class Shane!
DB Push Jerks
5 sets building x5
40-50-50-50-50
With a partner, Ronnie
27-24-21-18-15-12-9-6-3 reps
Calorie Row 27R – 24D – 21R – 18D – 15R – 12D – 9D – 6R – 3R
Kettlebell Swings (70#) 17D/10R – 14R/10D – 12D/9R – 9R/9D – 10D/5R – 12R – 9D – 6D – 3D
11:34
Hopefully I remembered that correctly. Good job Ronnie! π
Thanks Matt!
DB Push Jerks x5
20-25-30-35-40 <– those 40's felt pretty solid but heaaavy. I liked this.
WOD with Elba @ 50#
We traded off the rows (I did 27, Elba 24, me 21…) and roughly split the KBS, until the last few. I stuck on the rower for the 9/6/3. Worked out really well!
12:35
Elba you're a kickass partner!
HAWT!! π
DB Push Jerks
10# – 15# – 20# – 20#
With a partner,
27-24-21-18-15-12-9-6-3 reps
Calorie Row
Kettlebell Swings (I used 30# , Mel M used 40#)
Time: 16:26 I’m a slow rower.
We split the rowing and swings half and half, until the 12 KBS. Then I did the swings and she did the rowing.
We didn’t think of splitting it with rowing and KBS divided per person… I don’t know if that would have been faster as I think I would have petered out.
That’s still an awesome time! It’s a TON of rowing!
DB Push Jerks
5 sets building
#35-40-50-60-50 (used KB for the #60, felt heavy)
Partner WOD
27-24-21-18-15-12-9-6-3 reps
Calorie Row
Kettlebell Swings (53#)
Time: 12:56
DB Push Jerks
5 sets building
#20-35 then changed to Press due to right knee 20-35-40-45×3-35
Partner WOD with Mario B
27-24-21-18-15-12-9-6-3 reps
Calorie Row
Kettlebell Swings (70/50#) #70.
Broke it up as follow:
(G 27 Cal row, M 19 KBS, G 8KBS, M 24 Cal, G 15 KBS, M 9KBS, G 21 Cal, M 14KBS, G 7KBS, M 18cal, G 9KBS, M 9 KBS, G 15 Cal, M 15KBS, M 12 Cal, G 6KBS, M 6KBS, G 9 cal, M 9 KBS, G 6 Cal, M 6 KBS, G3 Cal, M 3KBS)
Time: 12:15 RX
Well done Mario!
Great work am peeps!
Thanks Shane!
DB Push Jerks
5 sets building
20-30-35-40-45#
With a partner,
27-24-21-18-15-12-9-6-3 reps
Calorie Row
Kettlebell Swings (35#)
15:13 with Samantha.
Thanks Blake.
wux1
group wu
DB Push Jerks
5 sets building
#30-40-50-60-70
Partner WOD with Mario R.
27-24-21-18-15-12-9-6-3 reps
Calorie Row
Kettlebell Swings (70#)
Time: 11:06 RX
wux1
group wu
DB Push Jerks
5 sets building
#20-25-30-30-30
Partner WOD with Chantal L
27-24-21-18-15-12-9-6-3 reps
Calorie Row
Kettlebell Swings (40#)
Time: 13:36 I think??
And first 3 toes to bar ever after !!!
You killed it!! Awesome partner π
WU x 1
Group WU
DB Push Jerks
5 sets building
25-30-35-40-45-50lbs
Partner WOD with John
27-24-21-18-15-12-9-6-3 reps
Calorie Row
Kettlebell Swings (50lbs)
Time: 12:56
The comment above was meant to go below your comment John! freaking computer π
Great class Shane as always!!
Dumbbell push press not push jerks cause those were hurting the rib and itβs still healing
20-25-30-35-40#
WOD with krista
12:46
I used Rx weight
Feeling more like myself and the rib isnβt bothering me too much anymore and not much coughing anymore either. Feeling more on the mend!!
mob wux1
DB push jerk x 5
25-30-35 stop elbow was hurting
partner WOD with Joey
27-24-21-18-15-12-9-6-3
cal row
KBS 53#
11:44
DB Push Jerks
5 sets building
30-35-45-50-50#
With a partner (Jane),
27-24-21-18-15-12-9-6-3 reps
Calorie Row
Kettlebell Swings (70/50#) – I used 53#
15:18
Next time, try with 70#.
DB Push Jerks
5 sets building
15-20-20-20-20
I had elbow pain and could only manage sets of 3 or 4.. Thanks to Kevin for the awesome massage!
With a partner,
27-24-21-18-15-12-9-6-3 reps
Calorie Row
Kettlebell Swings
Today Miss Stacey was my partner.. I used #40, she used #30
We chose to split all movements evenly.. When we got to 9-6-3 I did the rowing and she did the Kettle bell Swings.. Thanks Stacey!
16:26
My first wod after my crash bang accident.. I may have slowed us down .. I was trying to move carefully and listen to my body.. Other than minor aches and bruises, i am feeling good but it has only been 3 days..
Mel, I’m pretty sure that you weren’t the one slowing us down π
DB Push Jerks x 5
35 – 40 45 – 50 – 53 (KB)
WOD with Isaac
With a partner,
27-24-21-18-15-12-9-6-3 reps
— Calorie Row
— KBS (me: 60# / him: 35#)
TIME: 12:36
Fun workout!
mob wux1
DB push jerk x 5
25-25-30-30-35
partner WOD with Pete the machine
27-24-21-18-15-12-9-6-3
cal row
KBS 45#
11:23
Sorry for the late notice but please cancel my class. I will reschedule for later on!