Wu and mobility in open gym
Rowed a bit
Deadlifts x 5
270/340/415/440/470 x 8
Deadlifts we’re feeling a bit off but got better by the last set!
Rowed a bit more with Mel M!
These were deceptively hard. Mostly gassed my lungs & my legs.
Then stayed for open gym to start Team 4 off on Row-uary. Completed 2026 m. After the farmer carries, I thought my forearms were going to self combust on the rower.
Fun morning. LOTS of folks showed up this morning. The smile on Kevin’s face when he walked through the back door & saw everyone rowing was priceless 🙂
Mario A.
Home WOD:
AMRAP 12 mins
6x 1-Hand DB Snatch 30#
10x DB Clean 2×30#
10x Burpees
= 5 + 6 snatch
DB Press 30#
7 sets x 5 reps
1 set max reps = 20
Remi F
Deadlift
5 x 55-65-75-80-85+
165-200-230-245-260# (6 reps)
Farmer Carry
5 rounds
4x20m
53#
60#
70#
70#
80# (dropped once on the last 20m)
And I didn’t pay attention to times :/
Janet
Sad I don’t get in to row today 🙁
I did my 100 Burpees and jogged 1.5miles on the treadmill
Melanie
Deadlift
5 x 55-65-75-80-85+
95-110-130-135-145×5
Did some rowing for team 2 with Shane and in between I worked on some overhead barbell stuff
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…
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Can you please cancel my 6 am?
Come on Richard!!!
MOB + WUx1
Group WU + MOB
Deadlift
5 x 55-65-75-80-85+
180-215-250-265-280×6
Farmer Carry
5 rounds
4x20m
#70 – :30, :28, :27
#80 – :28, :27
3000M Row to get Team # 2 in the early lead!! haha
Group WU + MOB
Deadlift
5 x 55-65-75-80-85+
225-265-315-325-345 X 7 (was loosing form so stopped, may of gotten 1 more?)
Thanks for Sharing the bar Del!!
Farmer Carry
5 rounds
4x20m
#70 – :30
#80 – forgot to look, 27, 23, 23-24 ish.
Love Farmers carry!! Grew up on the farm lugging buckets of water/feed, etc or hay bales!!
Thanks Shane and good job 6 amers!
Deadlift
5 x 55-65-75-80-85+
225-275-335-365-385×6
Farmer Carry
5 rounds
4x20m
#70 – :30, :23, :23
#80 – :23, :25
Thanks coach Shane, great job 6amers!
7 am open gym
Work on rowing ( for team 1)
Over the head squats
Shoulders to overhead
OHS ( from the ground)
95×5
115×6
135×6
155×6
165×2 ( these were from the rack )
S2OH unbroken
95×20
135×15
135×15
Rowing
5077m
Current weight yesterday 279.8
Current weight today 277.0
And I’m hungry. I hate salad and chicken all the time
Mob, WU, Group WU
Deadlifts x5
165 – 195 – 225 – 240 – 255 (x4)
Farmer Carries 5x(4x20m)
50# – :28, :27, :25
60# – :31
70# – :35
Deadlift
5 x 55-65-75-80-85+
225-265-315-325-365×10
Farmer Carry
5 rounds
4x20m
70 not sure of time
80 na/32/26/23
Kicked off team 3# rowing
Thanks Shane!
Deadlifts with Mel at open gym
135-175-200-210-220(5 for amrap)
Can barely move today I’m so sore 🙁 definitely coulda been better
Rowed 1055m for team 2
Practiced some muscle ups!
Goal is to get s muscle up by the end of January. And if not I’m doing a 5km run and 100 burpees…..
I thought you had MUs?!
How’d you wreck your hands when you did that WOD with Ron?!
I thought you were humoring me with the band, haha!!
OG
Deadlifts x5 with Heather
135-160-185-195-210#
210# x 10 reps
Rowed a few K for team 5
Practiced bar MUs & got my first two!! I was so excited!!!
Well done Mel! Bar MU’s are fun.
WooHoo!! 🙂
Congrats on the MU Melanie! I saw Tara’s post on FB. You made it look easy.
MOB + 2024 Row for team 5
Group WU + MOB
Deadlift
5 x 55-65-75-80-85+
2010-250-290-305-325×7
Farmer Carry
5 rounds
4x20m
#60 – 25, 24
#70 – 25, 24
#80 – 27
Then another row of 1020 meters for team 5.
Great job morning folks!
Thanks Shane!
OG
Deadlift X 5
125-145-170-180-190 – 10 Reps
Row 1206m for Team 5
Press X 3
45-55-65-70-75 – 6 reps
Row 2014m
Love Rowuary! Awesome OG this morning
and thanks for tips Shane 🙂
MOB + 1010 Row for team 4
Group WU + MOB
Deadlift
5 x 55-65-75-80-85+
155-185-215-225-245×7
Farmer Carry
5 rounds
4x20m
#53
#60
#70
#80
#70
Thanks Matt
Deadlift
5 x 55-65-75-80-85+
105#-115#-135#-145#-150#×6
Farmer Carry
5 rounds
4x20m
30#-30#-35#-40#-50#
Deadlift
5 x 55-65-75-80-85+
105#-125#-145#-155#-165#×8
Farmer Carry
5 rounds
4x20m
35#-40#-45#-50#-55#
Deadlift x5
55-65-75-80-85+
210-250-290-305-325×7
Farmer Carry
5 rounds
4x20m
#60 – 30
#70 – 27,28
#80 – 30,29
Wu and mobility in open gym
Rowed a bit
Deadlifts x 5
270/340/415/440/470 x 8
Deadlifts we’re feeling a bit off but got better by the last set!
Rowed a bit more with Mel M!
mob wux1
deadlift x 5
175-210-240-260-
275×7
Farmer carry
5 round 4×20 m
53# 30 sec
60# 30 sec
70# 30 sec
80# 33 sec
Rowed 6000m with Elba
2000m
Rest
2000m
Rest
1000m
Rest
1000m
Subbed Dead Lifts for Sumo Dead Lifts x 5. Back is still off 🙁
95-105-115-125(x10)
Farmer Carries:
30# – :30
35# – :28
45# – :27
50# – :28
53# : 29
These were deceptively hard. Mostly gassed my lungs & my legs.
Then stayed for open gym to start Team 4 off on Row-uary. Completed 2026 m. After the farmer carries, I thought my forearms were going to self combust on the rower.
Fun morning. LOTS of folks showed up this morning. The smile on Kevin’s face when he walked through the back door & saw everyone rowing was priceless 🙂
Home WOD:
AMRAP 12 mins
6x 1-Hand DB Snatch 30#
10x DB Clean 2×30#
10x Burpees
= 5 + 6 snatch
DB Press 30#
7 sets x 5 reps
1 set max reps = 20
Deadlift
5 x 55-65-75-80-85+
165-200-230-245-260# (6 reps)
Farmer Carry
5 rounds
4x20m
53#
60#
70#
70#
80# (dropped once on the last 20m)
And I didn’t pay attention to times :/
Sad I don’t get in to row today 🙁
I did my 100 Burpees and jogged 1.5miles on the treadmill
Deadlift
5 x 55-65-75-80-85+
95-110-130-135-145×5
Did some rowing for team 2 with Shane and in between I worked on some overhead barbell stuff