1) First time doing DU’s since July so it went as expected.
2) I don’t recommend doing KBS OR skipping in Oly Shoes
3) If you have never had anyone tie your shoe for you while you do 70# KBS… you haven’t really lived.

mob wux1
group mob
EMOM in 8 min
8 Russian KBS 60# last round 53#
AMRAP in 5 min
10 KBS 53#
30 DU ( 60 single)
6 round
30 plank switches
60 flutter kick
30 kickout
all unbroken

WUx1

Group WU

EMOM 8 min

8 Russian KBS 80#

AMRAP in 5 min

10 KBS 70#

30 Double Unders

Score = 3 rnds

Mobility

WU x 1

Group Mobility + WU

EMOM 8 min

8 Russian KBS @ 53#. Last round 60#

AMRAP in 5 min

10 KBS @45#

30 Double Unders (scaled to 60 singles)

Score: 5 rounds + 25 singles

Cashout: NFT

30 Plank Switches

60 Flutter Kicks

30 Kickouts

Great class Kevin. Good job everyone ðŸ™‚

Nice work Kelly. You were flying through each round!

Mobility

WU x 1

Group Mobility + WU

EMOM 8 min

8 Russian KBS @ 70 (Peer pressure…)

WOD Rxd

Total: 4 rounds

Cashout: NFT

30 Plank Switches

60 Flutter Kicks

30 Kickouts

All unbroken til 21st kickout then had to readjust my poor sad arms.

Fun morning 7 a.m.!!

Worse than the wod by far!!

WHAT is that HORRID cashout?? lol

I was just thinking that same thought!!!!ughhh!!!

Birthday burpees. Happy day Joanna

Wod Rx’d- 4 rounds +1 KBS

EMOM 8 min

8 Russian KBS (heavy)

Used 70#

AMRAP in 5 min

10 KBS (70/50#) Not sure of the weight I used:(

30 Double Unders – scaled to 60 singles

Total 4 rounds + 7KBS

45#

Thanks:)

Mobility

WU x 1

Group Mobility + WU

EMOM 8 min

8 Russian KBS @ 53#

AMRAP in 5 min

10 KBS @35#

30 Double Unders (first round DU, mixture of doubles and singles x2 after that)

Score: 3 rounds, 8 KBS

Cashout: NFT

30 Plank Switches

60 Flutter Kicks

30 Kickouts

Thanks Kevin!

Mobility

WU x 1

Group Mobility + WU

EMOM 8 min

8 Russian KBS @ 50# (next time 53 or more)

AMRAP in 5 min

10 KBS @35#

30 Double Unders (scaled to 60 singles)

Score: 4 rounds + 10 singles

Cashout: NFT

30 Plank Switches (in 15s)

60 Flutter Kicks (in 20s)

30 Kickouts (gross)

Fun times at 6 AM. Nice work all, thanks for the class Carley. ðŸ™‚

KBS @ 80# for 8 rounds

WOD with 60# and single unders

4 rounds and 20 S.U.

Survived the cashout…

Fun class, thanks Coach Kevin!

EMOM 8 min

8 Russian KBS (heavy)

2 x 50lbs kbs

10 KBS (70/50#)

30 Double Unders

Score: 4.25

Cashout NFT

30 plank switches

60 flutter kicks

30 kick outs

EMOTM for 8 min:

Russian KBS @ 80#

WOD as Rx’d

2 rounds + 21 DU’s.

Cashout: A bunch of hard stuff

1) First time doing DU’s since July so it went as expected.

2) I don’t recommend doing KBS OR skipping in Oly Shoes

3) If you have never had anyone tie your shoe for you while you do 70# KBS… you haven’t really lived.

Why did you do this wod in OLY shoes? Forget your shoes?

And who tied your shoes?!

Yep, forgot them.

Kevin I now offering full service shoe tying.

M+WU

Group mob

EMOTM for 8mins

8 Russian KBS @53lb

AMRAP in 5mins

10 KBS 35lb

60 singles

4 rnds+ 5 KBS

Cashout: NFT

30 plank switches

60 flutterkicks

30 kickouts

EMOTM for 8 Minutes

8 Russian KBS @ 50#

5 Minute AMRAP:

10 KBS @ 35#

30 Double Unders

4 Rounds…what a gasser

Cash Out – All movements were gross & very much broken

30 Plank Switches

60 Flutter Kicks

30 Kick Out

I think I under estimated all movements today & pretty much suffered through it all, and admittedly, I whined a lot.

Mobility

WU x 1

Group Mobility + WU

EMOM 8 min

8 Russian KBS @ 70#

WOD

Total: 4 rounds + 10 KBS + 6 skips

Used 53# & did 10 DU’s + 40 singles 1st round then switched to singles for remaining rounds.

Cashout: NFT

30 Plank Switches

60 Flutter Kicks

30 Kick-outs

Needed this tonight having a tough week.

mob wux1

group mob

EMOM in 8 min

8 Russian KBS 60# last round 53#

AMRAP in 5 min

10 KBS 53#

30 DU ( 60 single)

6 round

30 plank switches

60 flutter kick

30 kickout

all unbroken

WUx1

Group WU

EMOM 8 min

8 Russian KBS 80#

AMRAP in 5 min

10 KBS 53#

60 Single Unders

Score = 5 + 1 KBS

cahsout:

30 plank switches

60 flutter kick

30 kickout

EMOM 8 min

8 Russian KBS (heavy) 50#

AMRAP in 5 min

10 KBS (35#)

30 Double Unders did 50 singles and 5 DUs

4 rounds and 9 singles

30 plank switches

60 flutter kicks

30 kick outs

EMOM 8min

Russian KBS @ 70#

WOD Rx:

4 rounds + 10 KBS

Cashout: all the core stuff

Thanks Mandy, wonderful Wednesday night as always ðŸ™‚

Emom with 35#/25# (I have to start using my left arm, so went relatively light. First 4 rounds with both arms at 35#, last 4 rounds with 1 arm at 25#)

WOD with 20# (2 arms) and doubles: 4 rounds even. What a gasser!

(Modified) cash out, NFT:

1 min plank

60 flutterkicks

1 min hollow hold

Mobility

WU x 1

Group Mobility + WU

EMOM 8 min

8 Russian KBS @ 30#

AMRAP in 5 min

10 KBS @20#

30 Double Unders (scaled to 60 singles)

Score: 4 rounds

Note : need to go heavier next time (for both EMOM and AMRAP)

Cashout: NFT

30 Plank Switches

60 Flutter Kicks

30 Kickouts

Here’s what I posted :

Mobility

WU x 1

Group Mobility + WU

EMOM 8 min

8 Russian KBS @ 45#

AMRAP in 5 min

10 KBS @25#

30 Double Unders (scaled to 60 singles)

Score: 4 rounds

Cashout: NFT

30 Plank Switches

60 Flutter Kicks

30 Kickouts

(All very broken and gross – who do I need to thank for this lovely cash out?)

Warmup wod with 70#

WOD RX’d: 4 rounds + 5 kb’s.

Mobility + WUx 1

EMOTM 8 minutes

Russian KBS @ 70 (Amanda is a bully!)

5 minute AMRAP

10 KBS @ 45

30 DU’s

4 rounds + 2 KBS

Cashout: all the things!

I’m so sore…

EMOM 8 min

8 Russian KBS (heavy) #50

AMRAP in 5 min

10 KBS (70/50#) #35

30 Double Unders scaled to singles

4 rounds + 7 KBS

Cashout: 30 plank rises

60 Flutter kicks

30 kickouts

Wu+Mob+Group Wu +Group Mob

Strenght

EMOM 8 min

8 Russian KBS (heavy) @ 53lbs

Wod

AMRAP in 5 min

10 KBS @ 35lbs

60 Singles

Rounds 3 +2 KBS

Then

Cashout: 30 plank rises

60 Flutter kicks

30 kickouts

Totally an ass kicker ðŸ™‚

WOD Rx’d and unbroken

6 + 8 KBS

Stupid cashout – 2-3 sets for all

WUx1

Group WU

EMOM 8 min

8 Russian KBS 40#

AMRAP in 5 min

10 KBS 25#

30 sec row

Cashout – plant switches from knees, flutter kicks and hollow hold

Score = 4 rounds & 10 KBS

Strength

EMOM 8 min

8 Russian KBS 70#

Wod

AMRAP in 5 min

10 KBS 35#

30 DUs

6 rds +1 KBS

Cashout: 1 min plank

60 Flutter kicks

30 kickouts

Bonus cashout: Max DUs 111

9 rep PR

WUx2

EMOM 8 min

8 Russian KBS (heavy)-80#

AMRAP in 5 min as Rx’d

10 KBS (70#)

30 Double Unders

3 rounds + 5KBS

Cashout: NFT

30 Plank Switches

60 Flutter Kicks

30 Kickouts

Did this on Nov 1 Open Gym

Russian swings at 80#

WOD with 53# and singles

Score – 2 rounds and 30 singles.

Was wrecked from Oct 31st/15 wod and didn’t have my rope since it got mixed up with someone the day before, still a gross workout.

EMOM in 8 mins

8 russian kbs

40 #

Amrap in 5

10 kbs 30 #

30 doubles 60 singles

3 rounds +10 kbs

cashout NFT…its a good thing!

30 plank swithces

60 flutter kicks

30 kickouts