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11 Responses

  1. Thanks Ron for the class! People are going to be doing burpees next week!

    Mob, wu
    20 run
    Box jumps
    10 @ 16
    10 @ 20
    10 @ 24
    5 @ 30

    Wod 10 amrap double unders
    For the first time I finished with the. Best time of the day.

    Total 31 🙂 lol

  2. Francis Lavoie

    Mobility
    WU – 200M Run
    – 10 wall balls 20#
    – 10 Box Jumps 12″
    – 10 Box Jumps 18″
    – 5 Box Jumps 24″

    Strength
    Dead Lift PR

    5 x 100-110-115-125-135

    Finished Strength early so 400M Run

    WOD: Amrap 10 Min

    Double Under

    Score 52

    Pretty surprised I was able to do a few in a row.

  3. Julie J

    Mob
    WU –
    10 Walls Balls – 6 and 8 #’s
    10 Box Jumps – 12″
    10 Step Ups – 18″
    5 Step Ups – 24″

    Strength – Back Squat x 5
    65-70-75-80-85 – 10 # PR!

    WOD – AMRAP in 10 Mins

    Double Unders

    Score – Big Fat Zero!! lol…but at least I skipped for 10 mins!

  4. Jeremy L

    Mobility
    WU x1 of
    10 wall balls
    10 box junpd at 15,18, 24

    Snatch x 5
    95-115-125-135-145

    Wod amrap double unders
    10 min
    182

    Thanks Ron

    Great job Blake!

  5. Blake

    Mob
    WU w/ Wallballs & Box Jumps

    Deadlift x 5
    230 – 250 – 270 – 285 – 300 (PR reps)
    Form felt much better today.

    Push Press x 5
    120 – 130 – 140 – 150 – 160

    WOD:
    AMRAP in 10 min of Double Unders
    Score: 53

    I have done this workout 3 times and have done progressively worse each time. 🙁
    Not super encouraging, but I admit I have to practice a lot more if I want to beat these things. Glad I went though, fun day.

    Thanks Ron for the great coaching as usual.

  6. Kevin Mack

    Mobility
    WU x1 of
    10 wall balls 20#
    10 box jumps at 12,18 & 24″

    Strength: Shoulder Press x 5
    65-65-75-85-95#

    WOD AMRAP 10 Minutes
    Double Unders
    Score: 69 (PR of 42 from last time)

    800m Run

    Thanks for coaching, Ron.

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