Surprise Saturday!

12
Apr

Surprise Saturday!

2 cycles at each station
30 seconds on/30 seconds off

Down-ups
KBS (70/53#)
Med Ball Cleans (20/14#)
S2OH (75/55#)
Rowing (cal)

Repeat for 3 cycles

IMG_0948

32 Responses

  1. Valerie Arseneau

    2 cycles at each station
    30 seconds on/30 seconds off

    Down-ups
    KBS (45#)
    Med Ball Cleans (14#)
    S2OH (55#)
    Rowing (cal)

    315 reps.

    That 45# KBS destroyed me!! First time going so heavy. This is usually my russian KBS weight. Trying to break down that mental block of doing more than 35 KBS. Now I know I can do 45! … just not too many reps of it lol.

  2. Craig H

    Wod Rx’d

    350 reps

    Down ups 69
    Kbs 49 got heavy after the first round
    Mbc 66 got Mario leg locked
    S2oh 97
    Row 69

    This was quite the creation

    Good job coach

  3. 3 Rounds at each station
    30 seconds work/30 seconds rest

    Down-ups
    KBS (35#)
    Med Ball Cleans (10#)
    S2OH (55#)
    Rowing (calories burned = reps)

    Total reps = 248

    Very happy to have used 55lbs for the S2OH for the whole workout. It was hard.

    Fun workout and really enjoyed the class Joanna.

    Pre-class goat work with skipping balls to improve wrist action. One wall handstand for 20 sec. Thanks Ginette. 🙂

  4. Amy Hogan

    Mobility
    WUx1(15reps)

    3 rounds at each station
    2 cycles at each station
    30 seconds on/30 seconds off

    Down-ups
    KBS (35#)
    Med Ball Cleans (14#)
    S2OH (55#)
    Rowing (calories burned = reps)

    Total reps = 300

  5. Alaina

    Mob. And WU x1(15reps)
    Worked on negatives, pull-ups are getting closer
    3 rounds
    2 cycles of each:
    KBS @35
    [email protected]
    S2OH @ 55
    Rowing-calories burned equals reps
    Total: 324
    Next time try 45 KBS and 14 MBC
    Really enjoyed this class! Thanks Joanna and Kevin!

  6. Melanie

    Mobility
    WUx1

    3 Rounds: 2 cycles at each station (30sec on/off)

    Down ups
    KBS @ 35#
    Med ball clean @ 14#
    S2OH @ 55#
    Row (calories)

    311 reps

    Fun class. Thanks Joanna!

  7. Ginette

    Mobility
    Warm up x1 (15reps)
    WOD: 3 rounds but 2 thirty second cycle followed by 30 sec rest
    -kbs #35
    -med ball #10
    -S2OH #35 (should of gone heavier)
    -row (for calories)
    -down ups

    Total: 252reps

    Great work everyone….great class Jo!

Leave a Reply