Swing on into Wednesday

28
Oct

Swing on into Wednesday

EMOM 8 min
8 Russian KBS (heavy)

AMRAP in 5 min
10 KBS (70/50#)
30 Double Unders

IMG_7340

40 Responses

  1. 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 🙂

  2. Heather S

    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.!!

  3. Tracy

    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

  4. Laura

    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!

  5. 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. 🙂

  6. Alex G

    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!

  7. Shane H

    EMOM 8 min
    8 Russian KBS (heavy)
    2 x 50lbs kbs 

    AMRAP in 5 min
    10 KBS (70/50#)
    30 Double Unders
    4 rounds and 25 reps

    Score: 4.25

  8. Blake

    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.

  9. Hannah

    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

  10. Heidi

    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.

  11. Marcel

    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.

  12. Gilles

    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

  13. Frankie

    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

  14. Janet

    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

  15. Cara

    EMOM 8min
    Russian KBS @ 70#

    WOD Rx:
    4 rounds + 10 KBS

    Cashout: all the core stuff

    Thanks Mandy, wonderful Wednesday night as always 🙂

  16. 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

  17. 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

  18. Heather B

    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?)

  19. Mel G

    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…

  20. Annie

    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

  21. 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 🙂

  22. Heather Colleen

    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

  23. 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

  24. 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.

  25. Tina W

    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

Leave a Reply