Front Squats x8
12 min
AMRAP in 15 min
Row 250m
15 Wall Balls (20/14# @ 10/9’)
10 T2B
Rig Day
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Ryanne
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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!
Congrats on your key!
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
5 Rounds even, good push at the end!
Thanks Kevin!
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!
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
Front Squat 3×[email protected]#
AMRAP 15 mins (Brown)
250m Row
15 Wallballs 20#/10ft, Unbroken
10 T2B
= 3 Rounds + 7 T2B
Congratulations on your Level!
Great pic of Ryanne!
Front Squats x8 to 195#
WOD (Brown)
AMRAP in 15 min
— Row 250m
— 15 Wall Balls @ 20#
— 10 T2B
5 Rounds even
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
Nice!
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
Fr Squats x8
55-65-75-85#
Amrap 15mins Blue/ Orange
Row 250m
15 WB
10 HKR
Total- 4rds & 250m row
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.
250 m row
15 wb unbroken
10 t2b
5 rounds even.
Well said Dan.
Thanks Roxanne
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
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
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
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
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
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
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.
Front squats — 85/105/115/125
AMRAP @ Brown — 5 rounds + 198m row
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