Sunday WOD

28
Jun

Sunday WOD

Deadlifts x5
50-60-65-70-75%

Russian KB Swings
10-10-10-10 reps (build up)

80# not heavy enough? Try a double swing.

Cashout – Accumulate 2 minutes in a plank

Compare to Jan.13/15

Big hops

Big hops

6 Responses

  1. Open gym with Ang
    Field Day:
    Max push ups 2 mins: 25
    Max distance row in 50 pulls: 445m
    Max Air Squats in 60sec: 49
    Max Ring Support Hold: 40sec
    Max Burpees 60sec: 17

    10am class
    Broad jump: 63inches
    High Jump: 19inches
    Deadlift x5
    105-125-135-150-160#. These felt great today

    Russian KBS x10
    50-60-70-80×3, 80×2

    Cashout 2 min plank

  2. Mob, WU
    400m run, 10 box jumps (20″), 10 wall balls (20#)

    Broad jump – 5’6″ max distance
    High jump – 19″ max height

    Deadlifts x5
    150 – 180 – 195 – 210 – 225
    (Thanks Vanessa for the tips!)

    Russian KBS x10
    45 – 53 – 60 – 70 – 80
    (First time swinging more than 50#!)

    Cash out: accumulate 2 mins in plank (broken into 1 min, 30sec, 30sec)

    Bonus cash out, 5 mins practicing double unders

  3. Mob, WM x1
    Row 500m in 2:00.6, avg 39 strokes (goal for fewer strokes with more power next time)
    Wall balls 8 @ 6#, 4 @ 14#
    Box Step Ups 10 @ 20″

    Deadlift – 5x
    40# – 50# – 55# – 55# – 60#

    Russian KBS 10 – 10 – 10 – 10
    20# – 25# – 35# – 40# (

    Cashout – accumulate 2 min plank – from knees

  4. Mob, WU
    400m run, 10 box jumps (12″), 10 wall balls (4#)

    Broad jump – 3’5″ max distance

    Deadlifts x5
    35 – 35 – 40 – 40 – 45

    Russian KBS x10
    20 – 25 – 30 – 35

    Cash out: accumulate 2 mins in plank (unbroken from knees + elbows)

  5. Wux1,mob1
    400 m row 1:45
    10 box jumps9″
    10 wall balls #9

    Broad jump: 48″
    High Jump: 10″
    Deadlift x5
    55/65/75/85/95/100/110

    Russian KBS x10
    35/40/50/53

    Cashout 2 min plank

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