Workout of the Day
A.
Three sets, not for time – slow and perfect:
10-15 Air Squats with Slingshot or Mini-Band Around Knees
Monster Walk with Mini-Band
Lateral Shuffle with Mini-Band
B.
Complete as many reps as possible in 3 minutes of:
20 Calorie Row
30 Wall Ball Shots (20/14 lb)
20 Toes to Bar
30 Box Jumps (24″/20″)
20 Sumo-Deadlift High-Pull (48/32 kg kettlebell)
30 Burpees
20 Shoulder to Overhead (135/95 lbs)
Rest 60 seconds, and when the running clock strikes 4:00, complete the following…
C.
Complete as many reps as possible in 6 minutes of:
20 Calorie Row
30 Wall Ball Shots (20/14 lb)
20 Toes to Bar
30 Box Jumps (24″/20″)
20 Sumo-Deadlift High-Pull (48/32 kg kettlebell)
30 Burpees
20 Shoulder to Overhead (135/95 lbs)
Rest 2 minutes, and when the running clock reaches 12:00, complete the following…
D.
For time:
20 Calorie Row
30 Wall Ball Shots (20/14 lb)
20 Toes to Bar
30 Box Jumps (24″/20″)
20 Sumo-Deadlift High-Pull (48/32 kg kettlebell)
30 Burpees
20 Shoulder to Overhead (135/95 lbs)
A. did class warmup
B. HAHA…rowed right through 20 cal to 30 then did 20 WB…confused, started box jumping…3 minutes up!! 60 sec to regroup and read the WOD again…
C. 8 burpees (128)
D. 10:54 2-pood KB
Nice Matt!
Megan Becker (50/5’5″/135)
A. Done
B. 41 (21 wallballs)
C. 82 (12 box jumps)
D. 15:17 (24kg KB, 85# barbell)
I probably should have done 15 calories instead of 20, so I could get through more of the movements. I felt like I just did rowing and wallballs for B and C. My legs were really tired today, making all of these movements feel like I was doing them in a huge vat of molasses.
A. Done
B. 80 (10 BJ)
C. 127 (7 burpees)
D. 11:07 70# KB
I pooped out on the burpees. That was a kick in the nuts for sure! Nice job everybody!
A. Done
B. 50 did box jumps instead of wallballs
C. 100
D. 13:30 rx
A. Done
B. 60
C. 100
D. 159
Note: 32kg KB don’t have 48kg
A: done B: 1) through 10 t2b 2) through 10 sdhp 3) 10:26 We had sdhp with kb last year. Hate it. Pathetic to judge, messy and there are so many techniques used. No standard at all. Glad I got to practice them though just because we had them last year at the games. Worth noting 20 yard walk between rower and station. Wasn’t going to hit this 100% today. Bones on top of right shoulder complaining. Not sure what it is but seemed to hold up to the pp today. Might be front squats? Hoping it comes around in… Read more »
Agree on SDHP, I usually have people sub with db snatch specially if they have shoulder issues, good practice though, i got no repped a few times last year