Rig Day

Front Squats x8
12 min

AMRAP in 15 min
Row 250m
15 Wall Balls (20/14# @ 10/9’)
10 T2B

Ryanne

25 thoughts on “Rig Day”

  1. My final key class! 😊

    Front Squats x8
    35-55-65-70#

    AMRAP in 15 min (Orange)
    Row 200m
    15 Wall Balls (8# @ 9’)
    10 Hanging knee raises
    = 5 rounds even

    Warmup: 800m run
    Cashout: 800m run

    Thank you Shane!

  2. Christie Neate

    Front Squat x 8
    85-95-105-105#

    Purple / Orange WOD
    AMRAP in 15 min
    Row 200m
    15 Wall Balls (14# @ 9’)
    10 Hanging Knee Raises

  3. Front Squats x8
    115-135-155-175

    BROWN
    AMRAP in 15 min
    Row 250m
    15 Wall Balls (20/# @ 10/) – unbroken
    10 T2B – unbroken till 5th round.
    6 rounds + 82 meter row

    Thanks Shane!

  4. Front Squats x8
    65,75,85,95#

    AMRAP in 15 min
    Row 250m
    15 Wall Balls (20/14# @ 10/9’)
    8 T2B
    5 rounds plus 175 m row

  5. Front Squats x8 to 195#

    WOD (Brown)
    AMRAP in 15 min
    — Row 250m
    — 15 Wall Balls @ 20#
    — 10 T2B

    5 Rounds even

  6. Sumo Deadlift
    3 sets of 10 with excellent form

    95-105-115#
    Tried to focus on shoulders down and back.10 rounds for time

    5 Down-ups
    10 Russian Twists (2-count)
    15 Flutterkicks (2-count)

    Russian Twists 15#
    Time: 7:41

    Previous scores:
    9:36 March 26
    8:46 May 23

  7. Front Squats x8
    55-85-95-105

    AMRAP in 15 min
    Row 250m
    15 Wall Balls (14# @ 9’) unbroken
    8 T2B

    4 rounds plus 90 m row

  8. Fr Squats x8
    55-65-75-85#

    Amrap 15mins Blue/ Orange
    Row 250m
    15 WB
    10 HKR
    Total- 4rds & 250m row

  9. 5 rounds at brown. I even followed the ‘unbroken’ rule for the WBs.

    Good race with Dan D. You can usually tell by the wod who”ll win but not today.

  10. Front Squats x8
    115-135-155

    BROWN
    AMRAP in 15 min
    Row 250m
    15 Wall Balls (20/# @ 10/) – unbroken
    10 T2B
    4 rounds + 150 meter row

  11. Front Squats x8

    65-80-100-135-155

    WOD Blue
    AMRAP in 15 min
    Row 250m
    15 Wall Balls @ 20#
    8 T2B

    4 Rounds + Row and 13 WB

  12. Home WOD
    20-18-16-14-12-10-8-6-4-2
    Jumping lunges 2 count
    Sit ups
    10 hr pushups at the end of each set
    15:18

  13. Front Squats x8
    55-85-95

    AMRAP in 15 min
    Row 250m
    15 Wall Balls (14# @ 9’) unbroken
    8 T2B

    4 rounds plus 2 T2B

    Can do better next time, no energy for this today.

    Thanks Roxanne

  14. Front Squats x8
    45-60-70 and one set of 90x 3 to level up to Orange!

    AMRAP 15 mins
    250m row
    15 WB 14#
    10 hanging knee raises
    4 rounds even

  15. Stacey Simpson

    Front Squats x8
    65# – 75# – 75#

    AMRAP in 15 min – Orange
    Row 200m
    15 Wall Balls (10# @ 9’)
    10 Hanging Knee Raises – made sure to get every rep as high as possible

    Score: 4 rounds + 6 wall balls

  16. Front Squats x8
    95 – 145 – 155

    AMRAP in 15 min (BROWN)
    Row 250m
    15 Wall Balls (20# @ 10’) Unbroken
    10 T2B

    5 rounds + 2 Wall Balls.
    Those unbroken wall balls just spiked my heart rate, but a great workout.

  17. Front Squats x8
    95 – 125 – 175#

    AMRAP in 15 min (Orange/Blue)
    Row 200m
    15 Wall Balls (20# @ 10’)
    10 Hanging Knee Raises

    4 rounds + 4 Wallballs

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