Complex Monday

17
Nov

Complex Monday

Build up to WOD weight for deadlifts
Practice the other movements

5 rounds
In 3 minutes, complete 7 Deadlifts (315/225#/heavy) and 50 Double Unders (100 Singles)
With the remaining time, max reps of each movement per round.
Round 1 – KBS (50/35#)
Round 2 – Pistols
Round 3 – 2-handed KB Clean
Round 4 – Burpees
Round 5 – KB Push Jerk (alt. every 5)

*3 min rest after every round
*score is total reps (not including DL + skipping)

A happy member of CFM

A happy member of CFM

52 Responses

  1. Ginette

    Group warm up and mobility
    Strength: deadlifts: 75, 85, 95 (Γ—7 reps)
    WOD:5 rounds of: (in 3 minutes)
    -7 [email protected] 95
    -100 singles

    Round #1 remaining time KB swings @20
    Rounds#2 remaining time pistols (orange box) (40)
    Round #3 remaining time2 handed KB cleans @20 (11)
    Round#4 remaining time burpees (22)
    Round #5 KB JERK (20)

    rest 3 minutes between each round

    Total 143…round 1 had (50 reps)

    Great work 6 amers ans great class Kevin! Happy Monday everyone! πŸ™‚

  2. MOB x 1
    10 Burpees

    Build up to WOD weight for deadlifts (105#)
    Practice the other movements

    5 rounds
    In 3 minutes, complete 7 Deadlifts (315/225#/heavy) and 50 Double Unders (100 Singles)
    With the remaining time, max reps of each movement per round.
    Round 1 – KBS @20 lbs. (50 reps)
    Round 2 – Pistols, to a 20″ box (42 reps)
    Round 3 – 2-handed KB Clean @ 20 lbs. (22reps)
    Round 4 – Burpees (22 reps)
    Round 5 – KB Push Jerk (alt. every 5) @ 20 lbs. (25 reps)

    *3 min rest after every round

    Score = 161

    Fun workout. Thanks Kevin for pushing us to keep moving. Happy Monday! πŸ™‚

  3. Trent

    Group WU
    Strength DL
    135×7 – 225×7 – 245×5

    Wod In 3 mins 7 [email protected] & 50 DUs

    Time remaining max reps of:
    R1 – KBS @50 = 45
    R2 – Pistols = 42
    R3 – 2 Handed KB Cleans = 18
    R4 – Burpees = 14
    R5 – KB Jerks(alt ever 5 rps) = 20

    Total 139

    Hit a wall on the KB Cleans. I can feel my cardio coming back a little more. Had less and smaller breaks compared to last week.

  4. Chantal L.

    Nice pic! πŸ™‚

    Mobility and 10 burpees
    Group Mob. and build up to wod weight for DL – got to 175 then realized I also had to do double unders AND amrap of a movement so dropped a couple plates.

    5 rounds
    In 3 minutes, complete 7 Deadlifts (155#) and 50 Double Unders (I picked 30 double unders… want to make sure I had enough time for my AMRAPs)

    With the remaining time, max reps of each movement per round. Rest 3 min after each round.

    R1 – KBS (30#)
    R2 – Pistols (12 inch box + 45 + 10 plates)
    R3 – 2-handed KB Clean (30#)
    R4 – Burpees
    R5 – KB Push Jerk (alt. every 5 – 30#)

    Total reps: 33, 38, 12,16, 22 – total 121

    I loved this WOD!

    * Note: We could only use one weight for the KB, and the limiting factor were the jerks from my left arm.

    1. Chantal L.

      Future self: Go heavier on the DL – those were all unbroken and easy. If you are (and you should be) better at Double’s, attempt 50. The 7DL and 30DU were done between 1 min and 1:20 … so future stronger faster me should be able to do more πŸ™‚

  5. Heather Colleen

    Strength DL
    125Γ—7 – 135Γ—7 – 145Γ—5

    WOD
    5 rounds 3 mins each, rest 3 min between rounds

    7 DL 145#
    50 DUs

    Time remaining max reps of:
    R1 – KBS 35# = 47
    R2 – Pistols (12″ box + 10# plate) = 30
    R3 – 2 Handed KB Cleans 25# = 26
    R4 – Burpees = 19
    R5 – KB Jerks 25# (alt ever 5 reps) = 24

    Total: 146

    I didn’t hear the part about only using 1 KB, so I was heavier on the KBS than I would have been. DL’s felt good – glad I didn’t go with 165#…I wouldn’t have made it.

  6. Shane Hayes

    Mobility and 10 burpees
    Group mobility and barbell Wu
    Warm up to Wod weight deadlift
    Practice all moves
    Wod rx’d 158 reps
    Had to do all pistols off left leg. Right knee too sore. Dl’s and doubles felt pretty good.
    Great class Kevin and great work 6 amer’s!

    1. Shane Hayes

      For future reference.
      Kb’s (56)
      Pistols (22 left leg only)
      Kb clean (25)
      Burpees (27)
      Kb jerks (28)
      Dont take so many breaks…

  7. Mob + 10 Burpees
    Group mobility and barbell Wu

    Build up to WOD weight for deadlifts
    Practice the other movements

    5 rounds
    In 3 minutes, complete 7 Deadlifts (225#) and (100 Singles)
    With the remaining time, max reps of each movement per round.
    Round 1 – KBS (50#) -42
    Round 2 – Pistols -19
    Round 3 – 2-handed KB Clean -20
    Round 4 – Burpees -26
    Round 5 – KB Push Jerk (alt. every 5) -20

    Total Reps–>127

    great work morning peeps!

  8. Mobility +10 Burpees
    Group Mob

    Build up to WOD Weight Deadlift:

    85-125-135-150

    WOD: 5 rounds
    3 mins each, rest 3 min between rounds

    7 DL @ 150#
    50 DUs

    Time remaining max reps of:
    R1 – KBS 25# (53)
    R2 – Pistols (34)
    R3 – 2 Handed KB Cleans 25# (26)
    R4 – Burpees (27)
    R5 – KB Jerks 25# (alt ever 5 reps) (28)

    Total: 168 Reps

    Thanks for the great class Blake!

  9. Open gym
    WUx1 + 10 Reps of each movement in WOD

    WOD:β€œFilthier 30’s”

    30 box jumps 30β€³
    30 chest-to-bar pull-ups
    30 kettlebell swings 70#
    30 lunges 95#
    30 knees-to-elbows
    30 push presses 95#
    30 good mornings 25# plate
    30 wall ball shots 20# @ 11ft target
    30 burpees
    30 triple-unders

    Time: 22 burped at 30min cap.
    On a positive note I got a few triple unders today while warming up for the WOD.

    thanks Steph!

    Liked by 4 people

    1. Amanda

      Looks like we would have had a good race on this wod! πŸ™‚

      PS – my OCD made me like your post just to try to get it closer to 4 likes..

  10. Steph H

    Mob
    Group mob

    Dead lifts
    125/145/150

    5 Rounds (3 min between rounds)
    In 3 mins 7 dead lift(#150) & 100 singles
    Then max reps of remaining time
    R1 KBS (#25)- 35
    R2 pistols (black box)- 30
    R3 2 handed KB clean (#25)- 17
    R4 Burpees- 13
    R5 push jerk KB& alternate arms (#25)- 22
    Total reps- 117

  11. mob +10 burpees
    group wu
    build up deadlift 135×7 185×5
    5 round in 3 min
    7 DL + 50 DU (100 single)
    R1 pistol (40#) 50 rep
    R2 pistol box 30 rep one leg
    R3 2 handed KB clean 31 rep
    R4 burpees 30 rep no jumping
    R5 KB jerk (push press 40 rep)
    total 181

  12. Melanie

    Mobility + 10 burpees
    group mobility

    build up deadlift 85Γ—7 105Γ—5 125×5 145×5 150×3

    5 round (In 3 min buy in with DL + DU then max reps)

    7 DL @150# + 50 DU

    R1 KBS @30# – 45 reps
    R2 pistol @ 12’box with 45# – 45 reps
    R3 2 handed KB cleans rep – 13 reps
    R4 burpees – 22 reps
    R5 KB jerk – 18 reps

    total 143

    First 2 rounds of DU’s were unbroken, 3rd round – very broken, 4th and 5th round – 30/20 40/10.

    Well needed yoga session after this WOD!

  13. Group warm up and mobility
    Strength: deadlifts: 75, 85, 90, 100#(Γ—5 reps)
    WOD:5 rounds of: (in 3 minutes)
    -7 [email protected] 100#
    -100 singles

    Round #1 KB swings @20# (39 reps)
    Round #2 pistols (bench) (45 reps)
    Round #3 2 handed KB cleans @20# (19 reps)
    Round#4 burpees (10 reps) *ran out of time as my skipping rope broke–thanks for the help Jenn and Steph*
    Round #5 KB JERK (30 reps)

    rest 3 minutes between each round

    Total 143

    Cash out 800m row

  14. Frankie

    mob + 10 burpees
    group wu

    Strength: deadlifts x 7
    135-185-225-285

    WOD:5 rounds of: (in 3 minutes)
    -7 [email protected] 225
    -100 singles

    Round #1 remaining time KBS @ 50# (37)
    Rounds#2 remaining time pistols with small box + 45# plate (21)
    Round #3 remaining time KB cleans @ 50# (20)
    Round#4 remaining time burpees (20)
    Round #5 KB Jerks @ 35# (21) dropped weight because of shoulder injury

    rest 3 minutes between each round

    Total 119

  15. CAM

    Mobility
    Bergner WU

    DL
    135X5 225X3 315X1

    WOD:
    Rx’d 100

    Review: DU were ugly tonight! You cannot pay me to lift anything else tonight
    Thanks Mario/ Kevin

  16. Mob + WUx1

    Back Squat WU – 10×135#, 5×225#

    Back Squat 4-4-4-4-3-3-3-2 reps
    (lift every 3 min)
    250-255-265-276-285-290-300-305#

    Press WU – 10×45#

    Press 9-9-9-9 reps
    (lift every 3 min)
    85-95-105-115#(x8)

    Snatch WU
    – HPS 10×45#
    – HS 5×65#
    – S 5×95#, 5×115#

    Snatch 4-4-4-3-3-2-2-2 reps
    (lift every 3 min)
    125-130-135-140-145-150-155-155#

    Intervals – Rowing:
    – 5x300m, rest 2 mins btwn
    = 1:02 – 0:59 – 1:01 – 1:01 – 1:02 … that escalated quickly…

    1. CAM

      Dios Mio!!! Amazing! Whatever Mr. ugh the pistols are going to take me out! How the F! did you find the strength to do 25 jerks? I got 6 LOL How did you break up the DL’s?

      1. Kevin

        Ha! I knew I needed over 20 to get Shane, so I found the strength πŸ™‚ In the 3rd round, I broke the DL’s 5+2, but it made the last 2 harder. So I just paused at the top for a quick rest on the last 2 round and did them unbroken.

  17. Kelly B

    Mobility + 10 Burpees
    Group WU

    Build up to WOD weight for deadlifts
    95-105-115
    Practice the other movements

    WOD: 5 rounds
    In 3 minutes, complete 7 Deadlifts @115# and 100 Singles
    With the remaining time, max reps of each movement per round.
    Round 1 – KBS @25# = 55
    Round 2 – Pistols (small box + 2 10# weights) = 51
    Round 3 – 2-handed KB Cleans = 30
    Round 4 – Burpees = 30
    Round 5 – KB Push Jerk (alt. every 5) = 31

    *3 min rest after every round

    Total: 197

    Cashout: Yoga

    Great class Mario. Good job everyone!

  18. Mobility
    10 burpees
    Group mobility + WU

    Build up to DL weight
    95-135-155-145

    WOD: 5 rounds
    3 min to complete:
    7 Deadlifts @ 145#
    100 singles
    Rd 1: KBS @25# (41)
    Rd 2: pistols (to plate of deadlift bar) (22)
    Rd 3: KB cleans (18)
    Rd 4: burpees (15)
    Rd 5: KB Jerks (18)

    Score: 114

  19. Janet

    Group warm up and mobility

    Strength: deadlifts: 55,55,65,65

    WOD:5 rounds of: (in 3 minutes)

    -7 [email protected] 65
    -100 singles

    Round #1 KB swings 25# (40)
    Rounds#2 pistols (orange box) (42)
    Round #3 2 handed KB cleans 25# (18)
    Round#4 burpees (24)
    Round #5 KB JERK 25# (26)

    rest 3 minutes between each round

    Total 150

  20. Annie

    Group warm up and mobility
    Strength: deadlifts: ,85, 90 (Γ—7 reps)
    WOD:5 rounds of: (in 3 minutes)
    -7 [email protected] 90
    -100 singles

    Round #1 remaining time KB swings @20
    Rounds#2 remaining time pistols (orange box)
    Round #3 remaining time2 handed KB cleans @20
    Round#4 remaining time burpees
    Round #5 KB JERK

    rest 3 minutes between each round

    Total 143…

    I LOOOOOOVED this WOD!!!

  21. MOB x 1
    10 Burpees

    Build up to WOD weight for deadlifts (185#)
    Practice the other movements

    5 rounds

    In 3 minutes, complete 7 Deadlifts (315/225#/heavy) and 50 Double Unders (100 Singles)
    Used 185~# & 100 singles

    With the remaining time, max reps of each movement per round.
    Round 1 – KBS @ 35lbs. (46 reps)
    Round 2 – Pistols, to a 12″ box + 45# & 25# plates (24reps)
    Round 3 – 1 hand KB Clean @ 35 lbs. (18 reps)
    Round 4 – Burpees (22 reps)
    Round 5 – KB Push Jerk (Right only) @ 35 lbs. (19 reps)

    Total 129

  22. Elba

    Group warm up and mobility
    Strength: deadlifts: 75, 85, 95 , 105

    WOD:5 rounds of: (in 3 minutes)
    -7 [email protected] 105
    -100 singles

    Round #1 remaining time KB swings @30lbs (51)
    Rounds#2 remaining time pistols (orange box) (55)
    Round #3 remaining time2 handed KB cleans @35 (25)
    Round#4 remaining time down ups(26)
    Round #5 KB JERK (34)

    rest 3 minutes between each round

    Total: 191

  23. Jen C

    Mob + 10 burpees + 20 double unders + more mob

    Build up to a heavy deadlift and practice movement
    75lb, 80, 95, 105 (70%)

    WOD: 5 rounds
    In 3 min. complete 7 deadlifts and 50 double unders
    Max reps with remaining time of:
    R1 = 54 KBS @ 20lbs
    R2 = 39 pistols (20 inch box)
    R3 = 18 2 handed KC Clean
    R4 = 28 burpees
    R5 = 16 KB Jerk

    Total = 155

    Note = keep working on lower box size for pistols, up weight for KB jerks

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