Saturday Surprise

20
Jun

Saturday Surprise

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

Compare to April 12/14

IMG_5968

11 Responses

  1. I ❀️ Saturdays @ CFM
    It had been far too long since I’d been to one.

    Lab:
    Lots of mobilty
    1 mile run with Vanessa
    7:26 (definitely some sort of pr for me, thanks for the push Vanessa!)

    WOD… All the things!
    336 reps Rx

    Great morning, so much engergy on a beauty day.
    Thanks Steph!!

  2. Open gym
    10 jumping pull ups
    Iron scap
    Tabata plank/super mans with 2.5#
    Bent over row 10×35#, 3 sets 10×55#
    10 beat swing pulls
    1 mile run with Cara 7:26 glad you joined me lady! πŸ™‚

    WOD with 45# KBS, everything else RX
    322 reps
    Note for self: S2OH slow and wrist pain. You can do better

    Congrats Bre on your 2 pull ups!!

  3. Mel G

    Mobility + WUx1

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

    3 cycles total
    Down ups
    KBS @ 45#
    Med ball clean @ 14#
    S2OH @ 55#
    Row (calories)

    334 reps – PR of 23 reps + 10# heavier KBS

    Fun Saturday! Great seeing you Cara and Vanessa! πŸ™‚
    Thanks Steph!

  4. WOD Rx’d – Started on KBS

    Down Ups = 5-5-4-4-5-7= 30
    KBS = 15-11-8-10-9-10 = 63
    Med Ball Cleans = 9-10-8-8-6-9 = 50
    S2OH = 28-21-20-26-25-25 = 145
    Rowing (cals) = 6-6-5-5-4-5 = 31

    Total = 319

    Thanks for the class Steph!!!

  5. Morgan

    Open Gym

    3 set of
    Hallow hold 5 sec x10; and
    Super mans 5 sex x10.

    Back extension on GDH machine
    10×3

    Shoulder ban activation warm up

    Muscle up mobility warm up on bar
    MU on rings 3-2-2

    WOD
    KBS 45#

    428 Reps

  6. Annie

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

    Down-ups
    KBS (70/53#) scaled to 30#
    Med Ball Cleans (20/14#)
    S2OH (75/55#)
    Rowing (cal)

    Repeat for 3 cycles

    239 reps

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