Do you LOVE this workout?!
Renegade Rows x10 (total)
3 sets building
50/40 cal Row
40 DB Cleans (50/35#)
30 Box Jumps (24/20”)
20 Pistols (or 40 air squats)
10 Muscle-ups (or 20 pull-ups/jumping pullups)
*15 min cap
Compare to 2/15/18
Happy Valentine’s Day
Renegade rows
15-20-20
Not a fan of those
WOD Rx
13:40
Row in 2:40
Dumbbell cleans sucked
Box jumps were steady
Pistols were good, just wobbly cause I was so tired
Muscle ups did all singles.. thanks Matt for the pointers, hoping to stop chicken winging soon!
Work on the kick and you’ll have them very soon.
Wod Rx 8:41
Absolutely disgusting Pathfinder Ruck wod with Heather (my favourite sister!!).
Valentine’s Day Massacre
Set 1 “Dating” (How you doin’?)
2 Minute Overhead Ruck Hold
14 Overhead Ruck Presses
20 Squats
19 Ruck Push Ups
Set 1 “Couples Hot and Heavy” (Heart racing, you make my legs weak)
2 minute Overhead Ruck Hold then…
2 (yes TWO) Rounds of:
14 Ruck Burpees
14 Ruck Thrusters
14 Overhead Ruck Lunges
14 Flutter kicks (4-Count, Ruck held up)
Set 3 “Struggles” (Grind through tough times)
2 Minute Overhead Ruck Hold
14 count Bear Crawl (count each time your right hand steps)
14 count Reverse Bear Crawl
14 count Crab Walk
14 count Reverse Crab Walk
Set 4 “Break-Up” (Throw arms up and quit)
2 Minute Overhead Ruck Hold
14 Ruck Burpees
14 Overhead Squats
14 Single Arm Overhead Squats (7 each arm)
14 Ruck Thrusters
14 Ruck Swings
14 Overhead Ruck Lunges
Time: 29:17
Changed quickly, headed to work. Arms are not functioning properly now. Who needs arms?
Renegade rows
50-50-50
50 cal row
40 dumbell cleans 50lbs
30 Box jumps 24″
20 Pistols
Muscle ups /bar did 2 in a row(first time ever). then a few singles my elbow was bothering me so I stopped and worked with Matt a bit on improving my kip….thanks matt
WOD Rx 🙂
mobility
wux1
Renegade Rows x10 (total)
15-20-20
WOD
40 cal Row
40 DB Cleans (25#)
30 Box Jumps (20”)
40 air squats
20 pull-ups
time: 14:07
Renegade rows x10
10/15/15#
Wod. 15mins
40cal row
40DB cleans(15#)
30 boxjump
40 air sq
20 jumping pull ups
Time: 9.45
Renegade rows x10
5/10/15#
Wod. 15mins
40cal row
40DB cleans(15#)
30 boxjump
40 air sq
20 jumping pull ups
Time: 13:05
Had a mis-step on the box jumps and instead of quiting and doing step ups, I took a breath and kept going.
Renegade rows x 10
30-35-35
50 cal row
40 dumbell cleans 50#
30 Box jumps 24″
20 Pistols
10 Ring muscle ups
11:20 Rx
(Last year was 13:33)
Thanks Shane!
Renegade Rows x10 (total)
30-40-50
WOD
50 cal Row
40 DB Cleans (40#)
30 Box Jumps (24”)
40 air squats
20 pull-ups
time: 12:08
Group mobility and Wu
Renegade rows with a Pushup
40-45-50#
Wod rx’d: 10:39
Had to keep stopping on the muscle ups, the Velcro tie was cutting into my arm ..
Thanks for the class Amanda
WOD
50 cal Row
40 DB Cleans (40#)
30 Box Jumps (20”)
40 air squats
20 pull-ups
time: 14:06
OG
Deadlifts
55×5 65×5 75×5 85×3 90×2 95 max reps
235,
285,
325,
375,
395,
415 x 4