43 thoughts on “Tuesday, October 11, 2022”

  1. Wod RX: 195 total cals
    Bike: 23/23/23 = 69
    Row: 20/21/20 = 61
    Ski: 22/22/21 = 65

    Back squat
    225,255,265,275,285

  2. 5’11″/30yo/196#

    Cable Curls/Tricep Extensions: 10×10
    Dumbbell Front Raise: 5×10
    Machine Curl: 10×10
    Strict Bar Dips: 5×10
    Tricep Pushdown: 5×10
    Back Squat: 3@135, 3@225, 3@315, 3@315, 3@315, 1@365, 1@415, 0@435

    WOD Rx: Finished

  3. E3MOM: Back squats
    3@225
    3@235
    3@235
    3@245
    3@245

    Wod Rx’d: following order
    Bike: 26+25+23=74
    Row: 22+22+22=66
    Ski: 22+23+22=67
    Total cals=207

  4. E3MOM: Back squats
    3@155
    3@165
    3@185
    3@195
    3@125

    Wod Rx’d: following order
    Bike: 22+17+15=54 (wheels fell off quickly here)
    Ski: 18+19+19=56
    Row: 22+22+22=66
    Total cals= 176

    Nice job on those cals, Butter!

  5. Front squats
    2@315 (too much hamstring pain)
    4 sets of 3@225

    Wod RX
    Ski: 25,22,17=64
    Bike: 25,21,18=64
    Row: 25,20,21=66
    Total: 194

  6. E3MOM
    Back squats
    3@275
    3@275
    3@295
    3@295
    3@315

    WOD
    As Rx’d in the following order:
    Row: 27+23+23=73
    Ski: 22+22+20=64
    Bike: 25+22+22=69
    Total Cals=206

  7. Back Squats 3ea@
    170-180-190-200-205(didn’t attempt 2nd rep)

    WOD as Rx’d
    Row: 16-18-18
    Ski: 16-15-15
    Bike: 17-16-16
    147 Total Cal

    Fun one! Great pic, Ryan!

  8. Strength: Back Squat
    3×3@165
    2×3@185
    **5 Devil’s Press after each set (50# db’s)

    WOD as Rx’d in the following order:
    Bike: 26+24+22=72
    Ski: 23+21+20=64
    Row: 25+23+20=68
    Total Cals=204

    awesome noon class – thx nicole!!

  9. Strength back squat x3 squats
    275×1
    305×2
    325×2

    Ski 30/19/15 =64
    Bike 31/15/16 =62
    Row 21/16/15 =52

    Total= 178

  10. Strength
    Added 200m + 10 push-ups to each round
    All rounds BS at 205

    WOD. Rxd.
    Ski – 19/17/17
    Bike – 19/17/18
    Row – 21/20/23
    Total = 171

  11. Back squat
    205/225/255/275/295
    Pause squat on first three sets

    WOD:
    Ski Erg: 23/18/17 (58)
    Bike: 21/21/23 (65)
    Row: 18/20/21 (59)
    Total: 182

  12. 5 mile Fartlek run

    Activator *back
    5 rounds of
    30 dubs/30 alt lunges/30 sit ups
    12:08

    Wod as rxd
    Ski: 17/17/17
    Row: 17/18/20
    Bike: 19/21/21
    Total 167

  13. Back squats with Kevin
    255/275/275/295/315

    WOD: As RX’d
    Row: 29/26/23
    Ski: 26/23/20
    Bike: 26/24/23

    Total = 220

  14. Back squat – 5×3
    225,255,265,275,285

    WOD RX’d
    Row: 59
    Bike: 55
    Ski: 51
    Total: 165

    Good pic Alonso!

    Heather – total: 78
    Maddy – total: 63

  15. BS 115 for 4, 135 for 1 round

    Wod
    Bike 17,17,17=51
    Row 17,17,17=51
    Ski 17, 16,18=51
    Total 153
    What can I say. Consistent 😉
    Good WOD to come back to after a week off! Thanks 4:30! Great class!

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