WOD @ Brown
AMRAP in 10 min
Row 500m -steady 1:55-2:02-2:05
25 Wall Balls (20#) -25-25-19+6
3 Rounds + 100 m Row
Thanks Shane!
Janet Sommerville
Tempo Front Squats x3 (5311)
55-65-65-75-75
AMRAP in 10 min
Row 500m
25 Wall Balls (14#) 9′
2 Rounds + 335 m Row
Laura
Tempo Front Squats x3 (5311)
55-65-75-85-95#
AMRAP in 10 min
Row 500m
25 Wall Balls (20/14#)
2 Rounds + 500 m Row
Kristen
Tempo Front Squats
35-45-50-55-60
WOD
500m row
20 Wall Balls (10# – started out with 12# but.. wasn’t happening)
two rounds plus around 300m row (forgot to write it down).
Amanda
Front squats to 95#
WOD as posted: 2 rounds + 207m. Happy with that, I was expecting under 2 rounds. Paced my row so I wouldn’t rest too long or have a meltdown on my wall balls. Seems to have worked.
Amanda
My previous post seems to be stuck in limbo so I logged out of WordPress and am trying again, in hopes it doesn’t post twice..
—————–
Front squats to 95#
WOD as posted: 2 rounds + 207m. Happy with that, I was expecting under 2 rounds. Paced my row so I wouldn’t rest too long or have a meltdown on my wall balls. Seems to have worked.
Blake
Tempo Front Squats x3 (5311)
95 – 115 – 135 – 155 – 185
AMRAP in 10 min
(Rehab Blue)
Row 400m
20 Wall Balls @ 20#
2 Rounds + 14 Wall Balls
Blake
Tempo Front Squats x3 (5311)
95 – 115 – 135 – 155 – 185
AMRAP in 10 min
(Rehab Blue)
Row 500m
20 Wall Balls @ 20#
2 Rounds + 14 Wall Balls
Kevin
Front Squats x3 (5311)
95-115-135-155-185
WOD
3 rounds + 330m
That was terrible AND fun!
olivierhuebscher
Tempo Front Squats x3 (5311)
5 sets building
95#, 125#, 155#, 185#, 195# (failed the 3rd rep, mentally didn’t have it)
Wod brown
3 rounds plus 73m row.
Wall balls were 25-25-20+5
Needed someone yelling at me to get the 3rd set unbroken.
Liked the workout. Post it again someday.
Daniel L Davey
Cheryl’s pipes are on point. Keep it up
Joe McSheffery
Agreed
Joe McSheffery
Tempo front squats 5311
95#/125#/135#/145#/145#
Amrap 10 min
Row 500m
25 wallballs
Kept rows easy at 1:55 pace
2 Rds 18 WB
Francis Landry
Tempo Front Squats x3 (5311)
5 sets building
135 to 155#
AMRAP in 10 min
Row 500m
25 Wall Balls (20#)
2 rounds + 415m
Fred
Tempo Front Squats x3 (5311)
5 sets building
95-125-135-145-155#
AMRAP in 10 min
Row 500m
25 Wall Balls (20/14#)
Score: 2 rounds + 14 WBs (1 no rep)
Alex
AMRAP in 10 min -yellow
Row 300m 20 wall balls
3 full sets + 1 row to 300m
John Hunt
Tempo Front Squats x 3 (5311)
95-115-135-155
AMRAP in 10 min
Row 500m
25 Wall Balls 20#
2 Rounds + 9 wall balls
Thanks Julia!
Amber G
Tested front squats instead of tempo
5 x 35#
5 x 45#
5 x 55#
8 x 65# (yellow 2 woohoo!)
1 x 90# (new 1 rm woohoo!) Did 1 to see if I could do it and I could!
WOD – orange
AMRAP in 10 min
Row 400m
20 Wall Balls (10#)
2 rounds + 100m
Jackie
Warmup & Mobility
Tempo Front Squats (5311)
34, 40, 40, 45, 50
WOD
500 M Row
20 WB
2R, 436 M
Gasser! Agree, Cheryl’s pipes are on point. 😀
Andre Landry
Tempo Front Squats x3 (5311)
5 sets building
95 – 135 – 145 – 155 – 165
AMRAP in 10 min
Row 500m
25 Wall Balls (20/14#)
2 rounds + 23 Wall Balls
2 wall balls shy of getting 3 rounds.
Kelly B
Tempo Front Squats x3 (5311)
35-55-65-75-85#
AMRAP in 10 min
Row 500m
25 Wall Balls (14#, 9′)
2 Rounds + 439m row (f’ing wallballs lol)
Thanks Shane.
Stacey Simpson
Tempo Front Squats x3 (5311)
5 sets building
50# – 55# – 60# – 65# – 70#
AMRAP in 10 min
Row 400m (Orange)
20 Wall Balls (14#) (Blue)
Score: 2 rounds + 290m (ish).
Contemplated switching my med ball to anything else of a lower weight until 3 secs before the workout started.
Rowing pace for first 2 rows was about 2:16-2:18. Last row was 2:05-2:06 pace and I almost died.
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…
Tempo Front Squats x3 (5311)
75-105-125-135-145
Wod purple
2 rounds + 299m
Tempo Front Squats x3 (5311)
5 sets building
90#,100#,105#,115#,120#
AMRAP in 10 min
Row 500m
25 Wall Balls (20#)
2 rounds + 5 wall balls.
Tempo Front Squats x3 (5311)
55-65-75-85
AMRAP in 10 min
Row 500m
25 Wall Balls (20/14#)
2 Rounds + 500 m Row + 1 Wall Ball
Front squat x 3
35-40-45-50-50
10 min AMRAP
400m row
20 wall balls 6#
2 rounds + 228m
34 weeks pregnant
Tempo Front Squats x3 (5311)
5 sets building
65#,75#,80#,85#,90#
AMRAP in 10 min
Row 500m
20 Wall Balls (20#)
2 rounds + 15 wall balls.
Tempo Front Squats x3 (5311)
5 sets building: 40-45-50-55-60#
AMRAP in 10 min
Row 300m – Yellow
20 Wall Balls (10#) – Orange (Blue 14# felt way too heavy this AM)
>> 2 rounds + 300m row + 9 wall balls
Thanks Kevin!
Tempo Front Squats x3 (5311)
55-85-85-85-85#
AMRAP in 10 min
Row 400m
20 Wall Balls (20/10#)
2 Rounds + 400 m Row + 1 Wall Ball
Thanks Kevin!
Tempo Front Squats x3 (5311)
135-145-155-165-175
WOD @ Brown
AMRAP in 10 min
Row 500m -steady 1:55-2:02-2:05
25 Wall Balls (20#) -25-25-19+6
3 Rounds + 100 m Row
Thanks Shane!
Tempo Front Squats x3 (5311)
55-65-65-75-75
AMRAP in 10 min
Row 500m
25 Wall Balls (14#) 9′
2 Rounds + 335 m Row
Tempo Front Squats x3 (5311)
55-65-75-85-95#
AMRAP in 10 min
Row 500m
25 Wall Balls (20/14#)
2 Rounds + 500 m Row
Tempo Front Squats
35-45-50-55-60
WOD
500m row
20 Wall Balls (10# – started out with 12# but.. wasn’t happening)
two rounds plus around 300m row (forgot to write it down).
Front squats to 95#
WOD as posted: 2 rounds + 207m. Happy with that, I was expecting under 2 rounds. Paced my row so I wouldn’t rest too long or have a meltdown on my wall balls. Seems to have worked.
My previous post seems to be stuck in limbo so I logged out of WordPress and am trying again, in hopes it doesn’t post twice..
—————–
Front squats to 95#
WOD as posted: 2 rounds + 207m. Happy with that, I was expecting under 2 rounds. Paced my row so I wouldn’t rest too long or have a meltdown on my wall balls. Seems to have worked.
Tempo Front Squats x3 (5311)
95 – 115 – 135 – 155 – 185
AMRAP in 10 min
(Rehab Blue)
Row 400m
20 Wall Balls @ 20#
2 Rounds + 14 Wall Balls
Tempo Front Squats x3 (5311)
95 – 115 – 135 – 155 – 185
AMRAP in 10 min
(Rehab Blue)
Row 500m
20 Wall Balls @ 20#
2 Rounds + 14 Wall Balls
Front Squats x3 (5311)
95-115-135-155-185
WOD
3 rounds + 330m
That was terrible AND fun!
Tempo Front Squats x3 (5311)
5 sets building
95#, 125#, 155#, 185#, 195# (failed the 3rd rep, mentally didn’t have it)
AMRAP in 10 min
Row 500m
25 Wall Balls (20#)
2 rounds + 3 wall balls.
Tempo Front Sq x3
50/55/60/65/70#
Amrap 10min
Row 500m
20 WB (10#)
Total- 2rds & 450m
Squats
45-95-115-135-145
Wod brown
3 rounds plus 73m row.
Wall balls were 25-25-20+5
Needed someone yelling at me to get the 3rd set unbroken.
Liked the workout. Post it again someday.
Cheryl’s pipes are on point. Keep it up
Agreed
Tempo front squats 5311
95#/125#/135#/145#/145#
Amrap 10 min
Row 500m
25 wallballs
Kept rows easy at 1:55 pace
2 Rds 18 WB
Tempo Front Squats x3 (5311)
5 sets building
135 to 155#
AMRAP in 10 min
Row 500m
25 Wall Balls (20#)
2 rounds + 415m
Tempo Front Squats x3 (5311)
5 sets building
95-125-135-145-155#
AMRAP in 10 min
Row 500m
25 Wall Balls (20/14#)
Score: 2 rounds + 14 WBs (1 no rep)
AMRAP in 10 min -yellow
Row 300m 20 wall balls
3 full sets + 1 row to 300m
Tempo Front Squats x 3 (5311)
95-115-135-155
AMRAP in 10 min
Row 500m
25 Wall Balls 20#
2 Rounds + 9 wall balls
Thanks Julia!
Tested front squats instead of tempo
5 x 35#
5 x 45#
5 x 55#
8 x 65# (yellow 2 woohoo!)
1 x 90# (new 1 rm woohoo!) Did 1 to see if I could do it and I could!
WOD – orange
AMRAP in 10 min
Row 400m
20 Wall Balls (10#)
2 rounds + 100m
Warmup & Mobility
Tempo Front Squats (5311)
34, 40, 40, 45, 50
WOD
500 M Row
20 WB
2R, 436 M
Gasser! Agree, Cheryl’s pipes are on point. 😀
Tempo Front Squats x3 (5311)
5 sets building
95 – 135 – 145 – 155 – 165
AMRAP in 10 min
Row 500m
25 Wall Balls (20/14#)
2 rounds + 23 Wall Balls
2 wall balls shy of getting 3 rounds.
Tempo Front Squats x3 (5311)
35-55-65-75-85#
AMRAP in 10 min
Row 500m
25 Wall Balls (14#, 9′)
2 Rounds + 439m row (f’ing wallballs lol)
Thanks Shane.
Tempo Front Squats x3 (5311)
5 sets building
50# – 55# – 60# – 65# – 70#
AMRAP in 10 min
Row 400m (Orange)
20 Wall Balls (14#) (Blue)
Score: 2 rounds + 290m (ish).
Contemplated switching my med ball to anything else of a lower weight until 3 secs before the workout started.
Rowing pace for first 2 rows was about 2:16-2:18. Last row was 2:05-2:06 pace and I almost died.
Tempo Front Squats x3 (5311)
65-75-85-95-105
AMRAP in 10 min
Row 500m
20 Wall Balls 14#
2 Rounds + 500 m Row