**Bad Ass Rowing Clinic**
We have 14 spots available for a 3 hour rowing clinic this Sunday (1-4pm). Register soon before it’s sold out.
Strengths for the week:
M – Back Squat
T – Press
W – Deadlift
F – Bench
Back Squats
3 x 60-70-80-85-90+
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
*Scale for T2B = 2x Kickouts
*Sandbags a bit too heavy? Try a goblet squat.
Compare to Apr.27/14
Back Squats
3 x 60-70-80-85-90+
225-255-285-305-325×6
30 Sandbag Lunges (front rack) – moderate
10 Toes to Bar – 5,3,2
20 Sandbag Lunges – faster
20 Toes to Bar – quick 2s
10 Sandbag Lunges – fastest
30 Toes to Bar – quick 2s & 1s
6.37 Rx’d
Thanks coach Matt, great job 6amers!
Rowing for team #2!!
Back Squats
3 x 60-70-80-85-90+
165-195-225-235-250×8 (PR, need to go up #15 next time).
30 Sandbag Lunges (front rack) – consistent & unbroken
10 Toes to Bar – 5,5
20 Sandbag Lunges – Slower and unbroken
20 Toes to Bar – 5-5-5-5
10 Sandbag Lunges – quick 10.
30 Toes to Bar – 5-5-3-3-3-3-3-3-2
8:28 Rx’d
Thanks Matt for coaching and tips on T2B, got to work on these to waste less time hanging for nothing!!
Good job 6 amers!
Wu and mobility
Back Squats x 3
60-70-80-85-90%+
265/315/355/385/405 x 5
may have had a rep or two more in me but I was a bit psyched out as this was my 1rm previous and I barely did it. So apparently this cycle is working.. 🙂
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar – quick
10 Sandbag Lunges
30 Toes to Bar
5:25 Rx’d
Back Squats
3 x 60-70-80-85-90+
115-125-140 quit here, was getting dizzy on the way up
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar (10 T2B, 20 kickouts)
10 Sandbag Lunges
30 Toes to Bar (6 T2B, kickouts, 3 T2B, kickouts – total 42 kickouts)
Was having trouble with the math and forgot to look at my time – 10:15 ish
Rowing for team three with Del in OG
First time with T2B in a WOD, and the first time doing 10 in a row!
(10 unbroken first set, 8+2 second set)
Wow!! Great job 😊.
Back squats
135-165-185-200-215(3 for amrap)
WOD rx = 7:56
I need to work connecting my T2b better
2700m row after
Mob + 2022 m row
Back Squats
3 x 60-70-80-85-90+
165-195-225-235-250×5
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
5:06 Rx’d
Way to go 6am group!
Thanks Matt!
Back Squats
3 x 60-70-80-85-90+
175-205-235-250-265 (10)
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
Did 2x Kickouts
10:47
Mob/WU/Group WU (the group WU was extra awful…thanks a ton Matt…)
Back squat x3
125 – 140 – 160 – 170 – 180 (x5)
WOD (scaled)
30 sandbag lunges
20 kickouts
20 sandbag lunges
40 kickouts
10 sandbag lunges
60 kickouts
Time – 11:52
The kickouts were freaking awful.
Agree on the kickouts 🙌🏻
Back Squats
3 x 60-70-80-85-90+
205-245-275-295-315×3 almost 4
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
8:27
Team#3 rowing with Michelle and Heather 🙂
Thanks Matt!
Back Squats
3 x 60-70-80-85-90+
105-125-145-155-160# for 3 Reps
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
WOD scales to 35# Goblet Squats bc of Knees & Kickouts x2 Reps instead of T2B.
Time: 9:06
Thanks Blake! Love the scale options posted, took the guess work out ☺️
Back Squats x3
60-70-80-85-90+
#(70-80-90-100-110)×7
I did scaled (20# goblet squats & kickouts)
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
11:20 time
Struggled because of a cold.
Back Squats
3 x 60-70-80-85-90+
75-85-95-105(2) didn’t get to 90% since 85% was heavy enough.
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
10:27 Rx
Thanks Blake!
Sorry, Not gonna make the 6pm. May try again at 7.
Back Sq x 3
95-115-130-135-145(7)
WOD
30Sandbag Lunges(KB-30#)
10 (2x) kickout)
20 KB Lunges
20 (2x) Kickout
10 KB Lunges
30 (2x) Kickout
Time: 10.46
Squat day
60/70/80/85/90+x3
210×3
250×3
280×3
300×3
315 x2
I’m happy with this. Especially since my legs were not feeling ready this morning but these numbers have been my consistent output
WOD
30 lunges
20 kick outs
20 lunges
40 kick outs
10 lunges
60 kick outs
Thank god for my knee pad
7:49
Back Squats X 3
275-325-375-395-415(7)
Wod with sandbag and kick outs – 11:14
Back Squats x3
185-225-275-300×7 (what the hell?!)
WOD Rx’d
5:36 (20 sec off PR – blaming it on T2B and DL from yesterday. Still happy with time.)
Back squats x3
185-215-245-260#, 275# x5
I’d never attempted to squat above 250# so big PRs today! Can’t wait to finally go for that 300# back squat.
WOD Rx:
7:00
The 30 T2B took a life time, not sure we’ll ever be friends but good times in the 6pm
Thanks Mandy!
mob wux1
back squat x3
165-195-225-235-250×1
for time
30 sandbag lunges
10 T2B ( x2 kick out )
20 sand bag
20 T2b
10 sand bag
30 T2B
5:41
Back squats x 3
190-220-250-265, 280 x 5 (PR)
WOD
4:24 RX
Thanks for sharing the bar Cara! Awesome PR!!!
Any time, great job on your PR too!! Now it’s time to convince Janelle to sign up for spring fling haha
Haha! Working on it!
Back Squat * 3
45 – 55 – 65 – 75 – 85 lbs (7 reps on the last set – just barely)
WOD – scaled with 25 lb kettlebell and 2x kickouts
10:37
wux1
group wu
Back Squats
3 x 60-70-80-85-90+
190-225-255-275-285×7 (will use a 1 rep max of 330# next time)
WOD Rx
30 Sandbag Lunges
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
7:33
1st 20 T2B unbroken, the rest were singles
Basement wod
Front squat 5×5 115#
Jumping lunges x8 (2ct)
Wod with 55# Front squats and Vsnaps
4:45
Disadvantage of working out in basement after leg day…stairs :-s
Yay for basement wod and still getting to fitness!
mob wux1
back squat x3
135-155-175-195-205*7
for time
30 sandbag lunges
20 kick out )
20 sand bag
40 KO
10 sand bag
60 KO
10:59
Back Squats x 3
75-105-115-125-135
WOD rx’d 8:44
Short row in my warm up and stayed a short while for OG for total 3224 m for team 4.
Back Squats
3 x 60-70-80-85-90+
125-145-165-175-185# (7 reps – another PR! Will up the weight next time)
WOD Rx
9:12
Very slow on those T2Bs.
Back Squats
3 x 60-70-80-85-90+
110-125-145-155-(160 x 4)
Failed on the fifth rep… got stuck at the bottom ☹
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
WOD Rx:
8:50
Back squats:
3x 95-120-135-145-150(4)
Wod rx’d: 10:53
Back Squats
3 x 60-70-80-85-90+%
115-125-140-145-150 x 6
30 Sandbag Lunges (front rack)
10 Toes to Bar —- 20 kickouts
20 Sandbag Lunges
20 Toes to Bar —- 40 kickouts
10 Sandbag Lunges
30 Toes to Bar —- 60 kickouts
At time cap I had 56 kickouts…this was hard, thought halfway through about changing to goblet squats but pushed through and did all the damn SB lunges which killed my legs for the kickouts. Gross.
Back Squats
3 x 60-70-80-85-90+
155-185-205-225-245 x 7
30 Sandbag Lunges (front rack)
20 Kick outs
20 Sandbag Lunges
40 kick outs
10 Sandbag Lunges
60 kick outs
Time capped , 4 reps to go
Thanks Kevin
Back Squats
3 x 60-70-80-85-90+
#: 70-80-90-100-110×4
30 Sandbag Lunges (I used 35# kB)
10 Toes to Bar (2x kickouts)
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
Time 7:27
Back Squats
3 x 60-70-80-85-90+
65#-75#-80#-90#-95# x6
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
Scaled T2B = 2x
9:19
Back Squats x 3
60-70-80-85-90+
85-100-115-125×6
Today my math got all mixed up and I am blaming in on ChatFit.. I was aiming for 130 for my 90 and somehow don’t make it!
30 Sandbag Lunges (front rack)
10 Toes to Bar
20 Sandbag Lunges
20 Toes to Bar
10 Sandbag Lunges
30 Toes to Bar
I was excited to tackle today’s wod!
I managed 20 of the last 30 T2B
Next time…