Tomorrow is Bring a Friend Day! It’s also going to be a Hero WOD. Ohhhh!!!
Deadlifts x2
10 sets @ 70%
3 rounds
500m Row
400m Run
Rest as needed between sets
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Deadlifts x2
10 sets @ 70% = 80#
3 rounds
500m Row
400m Run
Rest as needed between sets
5:22, 5:22, 5:12 (+ rested 1 min b/n sets) = 17:56
Fun! Thanks for the DL tips Shane.
Deadlifts x2
10 sets @ 70%
140#
3 rounds
500m Row
400m Run
Rest as needed between sets
13:42. Didn’t track my round times.
Deadlifts x2
10 sets @ 70%
215#
3 rounds
500m Row
400m Run
Rest as needed between sets
twelve fifty eight
315#…
Deadlifts x2
10 sets @ 70%
205#
3 rounds
500m Row
400m Run
3:40 -> 3:48 -> 3:54
The row got a lot slower each round.
After Class I did a few Bar Muscle Up attempts and got my first one!!! Goal was to get one before my 1 year mark at the end of September.
Congrats! It was awesome:)
Glad I got to witness that muscle up! Awesome Wod times too!
Good job Andre!!
That’s awesome!! Well done.
Congrats on your bar muscle up Andre!
That’s Awesome!
Way to go Andre!! I just watched the video. You nailed it!!
Yay Andre!
Deadlifts x2
10 sets @ 70% (230)
3 rounds
500m Row
400m Run
Rest as needed between sets
3:56
4:21
4:26
Deadlifts x2
10 sets @ 70% (145)
3 rounds
500m Row
400m Run
Rest as needed between sets
5:33
5:58
5:26
Wasn’t all that happy with my times.
Happy with my deadlift – realized it is a few pounds over bodyweight, and the first time I hit a body weight deadlift it was 20 pounds more than this.
Deadlifts x2
10 sets @ 70%
145#
3 rounds
500m Row
400m Run
5:52 -> 5:54 -> 5:58
Deadlifts x2
10 sets @ 70%
315
3 rounds
500m Row 1:36 – 1:37 – 1:43
400m Run
Rest as needed between sets
3:41 – 3:46 – 4:01
Thanks Kevin!
Deadlifts x2
10 sets @ 70% – 240# (340# 1RM)
3 rounds
500m Row
400m Run
Rest as needed between sets
3:44-3:40-4:04
Deadlifts x2
10 sets @ 70%
275# (based on 385# 1RM)
3 rounds
500m Row
400m Run
Rest as needed between sets( did 2 minutes)
3:47-3:55-3:39
Thanks Shane!
WOD:
4:44
Rest 2:16
4:39
Rest 3:09 (oops)
4:39
Hot day, sweaty nooner 🙂
Finished at 19:09
Deadlifts x2
10 sets @ 70% or 150# (should have been 170#…brain wasn’t firing on all cylinders this morning)
WU @125-130#
3 rounds
500m Row
400m Run
Rest as needed between sets
4:26, 4:39, 4:42
Thanks Kevin. Good job everyone!
DL x2
10 sets @ 155#
Wu@ 120/135#
Wod
3 rounds
Row 500m
Run 400m
Time: 20.38 (5.09/6.00/5.56)
Deadlifts x2
10 sets @ 70% = 315#
3 rounds
500m Row
400m Run
Rest as needed between sets
4:17, 4:41, 4:47= 18:47
1st day back from 12 days off
Deadlifts x2 105#
3 rounds
500 m row
400 m run
4:37 – 4:47
Good job 5pm class!
Good mornings x2
10 sets @ 70% = 30#
3 rounds
500m Row
400m Run (scaled to 200m)
Rest as needed between sets
3:54, 4:13, 4:16= 16:31
Today was my 200th class. I’m nowhere near where I thought I’d be by now but I keep trying.
Mobility
WUx1
Deadlifts x2
10 sets @ 70%
165#
3 rounds
500m Row
400m Run
Rest as needed between sets
4:53-5:10-5:13
Deadlifts x2
10 sets @ 70% – 105#
3 rounds
500m Row
400m Run
Times:
4:46
5:11
4:41
Total: 18:11
Pretty happy with today!
You should be, nice work tonight!
1 arm KB deadlifts
10 sets x2, increased to 3 reps halfway through. #80
WOD modified
3rds
15cal assault bike
400m run
4:23, 4:22, 4:17
Thanks Amanda
Deadlifts x2
10 sets @ 70%
225# (went lighter nursing hamstring pull)
3 rounds
500m Row
400m Run scaled 20 cal Assault Bike
Rest as needed between sets
4:16 / 5:02 / 4:41
Thanks Amanda!
19:41
Dead lifts @ 145#
3 Rounds\; 500 meter row / 400 meter run
4:30 – 4:50 – 4:33
Rested 2 minutes between sets
Total time: 17:53
Deadlifts x2
10 sets @ 70% = 280#
3 rounds
500m Row 1:54, 2:03, 2:04
400m Run
Rest as needed between sets
4:32, 4:45, 4:39 (+ rested 2 min b/n sets) = 17:56
Wod- “Nutts” 33:48 Rx
First take after 4 weeks…
Deadlifts x2
10 sets @ 70%
205#
3 rounds
500m Row
400m Run
Rest as needed between sets
4:19, 4:20, 4:47
Thanks Amanda!
Deadlifts x2
10 sets @ 70%
50% – 95
60% – 110
70% – 130
3 rounds
500m Row
400m Run (15 cal on bike)
Rest as needed between sets
I only let myself rest one minute between rounds
3:50 – 4:03 – 4:07
Finished at 14:00
Then I did a partner ruck wod with Karen and Sam.. Krissie and Laura teamed up..
Buy in..
100 no push up burpees (wearing ruck)
We alternated one at a time
Then
2 rounds
24 ruck swings (12/12)
64 push-ups(no ruck)
24 ruck squats(sets of 4)
64 sit-ups(no ruck)(sets of 8)
I did my Push-ups on my toes, 2 at a time and Sam did sets of 3 and 4 (because she’s awesome)
30#ruck
19:14
Then we took a 60# sandbag for a walk..
WU + MOB x 1 + 250 m row & 200 m run
Group WU + MOB
DL WU, 90 x 5, 105 x 3
DL x 2
10 sets @ 70% (125#)
WOD 3R
Row 500 m
Run 400 m
2 min rest between rounds
4:54, 4:51, 5:02
Thanks Shane!