Thanks for sharing your AAR Joanna and congratulations to both of you, that’s amazing stuff!
Del
EMOM for 8 min
2 Deadlifts (start at 50%)
205-225-245-265-275-285-295-305
1,000 Meter Row 3:25
30 Deadlifts (225#) 15-8-7
50 Lateral Barbell Burpees Short breaks every 7-10
8:44
Thanks Kevin and Congratz to you and Jo!
Elba
EMOM for 8 min
2 Deadlifts (start at 50%)
160-175-185-195-205-215-225-230
1,000 Meter Row
30 Deadlifts (225/155#/65-70%) (Sets of 10)
50 Lateral Barbell Burpees
Time: 12:59 RX.
Went too slow on the rower and well burpees suck!!
Nice class Mario, great class this morning 😉
Blake
EMOM for 8 min
2 Deadlifts (start at 50%)
205 – 225 – 245 – 255 – 265 – 275 – 285 – 290
WOD as RX’d
1,000 Meter Row (just under 2 min pace except when tyring to synchro rowing with Marco)
30 Deadlifts @225# (12/10/8)
50 Lateral Barbell Burpees (Slow AF)
Time: 11:45
Janet
EMOM for 8 min
2 Deadlifts (start at 50%)
105-115-125-130-135-140-145-155
WOD as RX’d
1,000 Meter Row between 2:00 and 2:10 pace
30 Deadlifts @ 145#
50 Lateral Barbell Burpees [yuck]
Copy pasted and forgot to change the following…
1,000 Meter Row – 2:00 pace
30 Deadlifts 225#, 15-10-5
50 Lateral Barbell Burpees – slow to start but faster towards the end.
Amanda
WOD rx’d: 13:47
Christie Neate
EMOM for 8 min
2 Deadlifts (start at 50%)
125-145-155-165-175# (stayed here for last sets as that was close to 75%)
1,000 Meter Row
30 Deadlifts (155#)
50 Lateral Barbell Burpees
14:14Rx
Burpees were sooooo slow; walked some of them out towards the end. Ugh.
WOD
1000m row
30 DL(140#)
50 lat bar Burpees
Time: 15.23
BJ Killam
EMOTM for 8mins
2x DL (Wu X5 110#)
Stayed at #110 as just getting over strep and feeling weak
WOD
1000m row (4:35)–felt so slow
30 DL(110#) –broken in 4 sets
50 lat bar Burpees –slow & steady with a few breaks when the room was spinning. 😲
Time: 16.23
Remi F
EMOM for 8 min
2 Deadlifts (start at 50%)
175-210(x2)-225-245(x2)-260(x2)
1,000 Meter Row
30 Deadlifts (225/155#/65-70%)
50 Lateral Barbell Burpees
12:34 Rx
Jo
Wod @ 135#
12:10
Kevin W
Deadlifts x2
185-205-225-245-265-275-285-295
WOD Rx’d
9:52
The jumps were the hard part. Knee is still sore. Deadlifts felt pretty good. 12+10+4+4
Gilles
mob wux1
EMOTM 8 min
2 set 135
rest 185
WOD
1000 m row
30 deadlift 185#
50 lateral barbell burpees
11:53
Shane Hayes
Wu and mobility
Deadlift Emom
225/275/325/345/345/345/345/345
Back still tight so kept it there
Wod rx’d: 9:09
Kept a nice steady pace, deadlifts were 12,10,8
Thanks for the class Mario
Second session
Power clean and jerk.
EMOTM for 12 min
Min 1-5
Clean pull + hpc + power clean + push jerk
Min 6-12
1 power clean + jerk
Back Squats
195 x 5
235 x 5
275 x 5
315 x 10
340 x 5
340 x 4
Squats weren’t there tonight was supposed to build to 395… 🙁
Good night, back feels ok!
Marcel
EMOM for 8 min
2 Deadlifts (start at 50%)
185-205-225-235-245-255-265-275
1,000 Meter Row
30 Deadlifts 225# sets of 5s
50 Lateral Barbell Burpees – slow
13:43 Rx’d I think erased the board before I wrote it down.
Fantastic review Jo! Thanks for sharing. I watched live when you jumped into the water to float with your pack. I could see you overcome a fear and it was awesome!!!
EMOM for 8 min
2 Deadlifts (start at 50%)
135-145-155-165-175-185-195-205
1,000 Meter Row
30 Deadlifts 195# sets of 6s
50 Lateral Barbell Burpees
14:03 slow and painful Monday….
Thanks Amanda
Fred
EMOM for 8 min
2 Deadlifts (start at 50%)
1,000 Meter Row
30 Deadlifts (225/155#/65-70%)
50 Lateral Barbell Burpees
Time – 12:03 Rx
Tried to break up:
9-8-7-6… ended up being
9-7-5-2-2-1-1-1-1 (something like that)
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…
EMOM for 8 min
2 Deadlifts (start at 50%)
2X #205, 225, 245, 295
1,000 Meter Row
30 Deadlifts (225/155#/65-70%) (Sets of 5)
50 Lateral Barbell Burpees
Time: 12:26 RX.
(3:45 Row, 3:15 DL, 5:26 Burpees,) Burpees were really slow and killed me!
Thanks Mario for the class!
Good job 6 AM Crew!!
EMOM for 8 min
2 Deadlifts (start at 50%)
225-275-315-365
1,000 Meter Row – 1:50 pace
30 Deadlifts 225#, quick sets of 5s
50 Lateral Barbell Burpees – steady but too slow.
11.02 Rx’d
Thanks Coach Mario!
Great job 6amers!
EMOM for 8 min
2 Deadlifts (start at 50%)
185×2,205×3,225×3
1,000 Meter Row
30 Deadlifts (225#)
50 Lateral Barbell Burpees
13:31
Thanks for sharing your AAR Joanna and congratulations to both of you, that’s amazing stuff!
EMOM for 8 min
2 Deadlifts (start at 50%)
205-225-245-265-275-285-295-305
1,000 Meter Row 3:25
30 Deadlifts (225#) 15-8-7
50 Lateral Barbell Burpees Short breaks every 7-10
8:44
Thanks Kevin and Congratz to you and Jo!
EMOM for 8 min
2 Deadlifts (start at 50%)
160-175-185-195-205-215-225-230
1,000 Meter Row
30 Deadlifts (225/155#/65-70%) (Sets of 10)
50 Lateral Barbell Burpees
Time: 12:59 RX.
Went too slow on the rower and well burpees suck!!
Nice class Mario, great class this morning 😉
EMOM for 8 min
2 Deadlifts (start at 50%)
205 – 225 – 245 – 255 – 265 – 275 – 285 – 290
WOD as RX’d
1,000 Meter Row (just under 2 min pace except when tyring to synchro rowing with Marco)
30 Deadlifts @225# (12/10/8)
50 Lateral Barbell Burpees (Slow AF)
Time: 11:45
EMOM for 8 min
2 Deadlifts (start at 50%)
105-115-125-130-135-140-145-155
WOD as RX’d
1,000 Meter Row between 2:00 and 2:10 pace
30 Deadlifts @ 145#
50 Lateral Barbell Burpees [yuck]
Time: 13:14
not RX’d
WUx1+CS
4:10 unbroken plank.
EMOM for 8 min
2 Deadlifts (start at 50%)
185-205-225-245-265-285-305-325
1,000 Meter Row – 1:50 pace
30 Deadlifts 225#, quick sets of 5s
50 Lateral Barbell Burpees – steady but too slow.
9:33 Rx’d
Way to go morning folks!
Thanks Mario!
Copy pasted and forgot to change the following…
1,000 Meter Row – 2:00 pace
30 Deadlifts 225#, 15-10-5
50 Lateral Barbell Burpees – slow to start but faster towards the end.
WOD rx’d: 13:47
EMOM for 8 min
2 Deadlifts (start at 50%)
125-145-155-165-175# (stayed here for last sets as that was close to 75%)
1,000 Meter Row
30 Deadlifts (155#)
50 Lateral Barbell Burpees
14:14Rx
Burpees were sooooo slow; walked some of them out towards the end. Ugh.
Thanks Kevin!
Please cancel my 6pm. Thanks
EMOTM .8mins
2x DL (Wu X5 120#)
120-125-130-135-140-145-150-155#
WOD
1000m row
30 DL(140#)
50 lat bar Burpees
Time: 15.23
EMOTM for 8mins
2x DL (Wu X5 110#)
Stayed at #110 as just getting over strep and feeling weak
WOD
1000m row (4:35)–felt so slow
30 DL(110#) –broken in 4 sets
50 lat bar Burpees –slow & steady with a few breaks when the room was spinning. 😲
Time: 16.23
EMOM for 8 min
2 Deadlifts (start at 50%)
175-210(x2)-225-245(x2)-260(x2)
1,000 Meter Row
30 Deadlifts (225/155#/65-70%)
50 Lateral Barbell Burpees
12:34 Rx
Wod @ 135#
12:10
Deadlifts x2
185-205-225-245-265-275-285-295
WOD Rx’d
9:52
The jumps were the hard part. Knee is still sore. Deadlifts felt pretty good. 12+10+4+4
mob wux1
EMOTM 8 min
2 set 135
rest 185
WOD
1000 m row
30 deadlift 185#
50 lateral barbell burpees
11:53
Wu and mobility
Deadlift Emom
225/275/325/345/345/345/345/345
Back still tight so kept it there
Wod rx’d: 9:09
Kept a nice steady pace, deadlifts were 12,10,8
Thanks for the class Mario
Second session
Power clean and jerk.
EMOTM for 12 min
Min 1-5
Clean pull + hpc + power clean + push jerk
Min 6-12
1 power clean + jerk
Back Squats
195 x 5
235 x 5
275 x 5
315 x 10
340 x 5
340 x 4
Squats weren’t there tonight was supposed to build to 395… 🙁
Good night, back feels ok!
EMOM for 8 min
2 Deadlifts (start at 50%)
185-205-225-235-245-255-265-275
1,000 Meter Row
30 Deadlifts 225# sets of 5s
50 Lateral Barbell Burpees – slow
13:43 Rx’d I think erased the board before I wrote it down.
Way to go morning folks!
Thanks Amanda
WOD @ 135# = 10:28
1000 m row
30 deadlifts @135….these felt super heavy
50 lateral burpees over bar …so slow
15;36
Great article Jo, I am very inspired by you and Kevin You two seem to be capable of anything!!! Way to go!
Fantastic review Jo! Thanks for sharing. I watched live when you jumped into the water to float with your pack. I could see you overcome a fear and it was awesome!!!
EMOM for 8 min
2 Deadlifts (start at 50%)
135-145-155-165-175-185-195-205
1,000 Meter Row
30 Deadlifts 195# sets of 6s
50 Lateral Barbell Burpees
14:03 slow and painful Monday….
Thanks Amanda
EMOM for 8 min
2 Deadlifts (start at 50%)
1,000 Meter Row
30 Deadlifts (225/155#/65-70%)
50 Lateral Barbell Burpees
Time – 12:03 Rx
Tried to break up:
9-8-7-6… ended up being
9-7-5-2-2-1-1-1-1 (something like that)