With 10 min on the clock,
Row 750m
AMRAP with remaining time:
15 Shoulder Press (45/35#)
50 Double unders
3 rounds and 10 presses RX
Lindsay Sherwood
Squats x 5
105-145-175-185 (only got 3 reps. Leaned forward super bad on my first rep and needed help from my spotters to get back into position. Almost pushed the 4th rep all the way up but ran out of gas)
Weighted step ups: 3 sets of 10
On 12inch box plus 25# plate
20-25-30
Glute ham raises: 3 sets of 10
With a mat for cushion
85-105-125
Hanging leg raises: 3 sets of 10
The most consecutive reps I got was 7 but still did 30 total
That was rough but so much fun! Thanks Shane! 🙂
Christie Neate
Did this one @ home
With 10 min on the clock,
Row 750m
AMRAP with remaining time:
15 Shoulder Press (45/35#)
50 Double Unders
3 rounds +11 Rx
About the same as LY but did DU this time! Row was slow …
Janet
Oh yea beat me by one rep!! Lol
Would have been a fun race in class
Shane Hayes
Wu and mobility
OG
3 rounds
Run 200m
Row 25 calories
Run 200m with sandbag
13:47 with :45 sec rest between rounds
10am class
Floor press, worked up to 155# felt a little better than last time.
Wod rx’d (5 rounds)
2:45 ish on the row
The presses were killer by the end and the skipping was burning big time!!!
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…
Floor Press x5
5 sets @ 85#
With 10 min on the clock,
Row 750m
AMRAP with remaining time:
15 Shoulder Press (45/35#)
50 Double unders
3 rounds and 10 presses RX
Squats x 5
105-145-175-185 (only got 3 reps. Leaned forward super bad on my first rep and needed help from my spotters to get back into position. Almost pushed the 4th rep all the way up but ran out of gas)
Weighted step ups: 3 sets of 10
On 12inch box plus 25# plate
20-25-30
Glute ham raises: 3 sets of 10
With a mat for cushion
85-105-125
Hanging leg raises: 3 sets of 10
The most consecutive reps I got was 7 but still did 30 total
That was rough but so much fun! Thanks Shane! 🙂
Did this one @ home
With 10 min on the clock,
Row 750m
AMRAP with remaining time:
15 Shoulder Press (45/35#)
50 Double Unders
3 rounds +11 Rx
About the same as LY but did DU this time! Row was slow …
Oh yea beat me by one rep!! Lol
Would have been a fun race in class
Wu and mobility
OG
3 rounds
Run 200m
Row 25 calories
Run 200m with sandbag
13:47 with :45 sec rest between rounds
10am class
Floor press, worked up to 155# felt a little better than last time.
Wod rx’d (5 rounds)
2:45 ish on the row
The presses were killer by the end and the skipping was burning big time!!!
OG
Ankle ,wrist ,and shoulder mobility
kB ankle ,weighted front rack holds (2mins)
1 mile run = 9:42 (PR 1:05) pumped !
Back Squats x 5
50-65-75-85%
110-135-165-185 ×3
Weighted step ups: 3 sets of 10
On 20″ box
25lbs (10 each side)
25-30 lbs (5 each side)
Glute ham raises: 3 sets of 10
90-100-110
Hanging leg raises: 3 sets
Running out of time the 10 am class was about to start
6-7-8
Love it 🙂
OG
T-spine
Front Squats x5 80-110-130-150-160-170#(pr)
5 min row
1243 kms
500 split 2:03:2
S/M 18