Out and back

7
May

Out and back

EMOM for 12 min
Min 1 – 10 KB Lunge (one bell, front rack, right)
Min 2 – 15 Situps
Min 3 – 10 KB Lunge (one bell, front rack, left)
Min 4 – 15 HR Pushups

10 rounds, each for time:
5-10-15-yard shuttle sprint
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.

Nancy

20 Responses

  1. Kelly B

    Mobility
    WU x 1 + 10 lengths of the gym

    EMOM for 12 min
    Min 1 – 10 KB Lunge @20#
    Min 2 – 15 Situps
    Min 3 – 10 KB Lunge @20#
    Min 4 – 15 HR Pushups

    10 rounds, each for time: (Thanks Gilles)
    5-10-15-yard shuttle sprint
    Fastest: 16.3
    Slowest: 17.2
    No PR Kevin LOL.

    Thanks Mario. Great job everyone!

  2. Shane Hayes

    Mobility and Wu x 1 + 10 lengths of the gym

    Group Wu and mobility

    EMOTM for 12 minutes
    10 kb lunges right hand @ 53#
    15 abmat situps
    10 kb lunges left hand @ 53#
    15 HR Pushups

    Wod
    Fastest 14.72
    Slowest 15.82
    Stayed very consistent half were in the 14’s other half was in the 15’s.

    Thanks for the class Mario, and great work everybody
    Was nice to see Kelly this morning !

  3. Fred

    10 rounds, each for time:
    5-10-15-yard shuttle sprint
    Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
    Rest as needed between sprints.

    Completed all 10 rounds:
    – Slowest: 15.1 sec
    – Fastest: 13.72 sec

    Rounds accumulate… rest never seems like quite enough but you can push through.

  4. Blake

    EMOM for 12 min
    Min 1 – 10 Right-Arm KB Lunge @50#
    Min 2 – 15 Situps
    Min 3 – 10 Left-Arm KB Lunge @50#
    Min 4 – 15 HR Pushups

    10 rounds, each for time w/ Josh & Fred:
    5-10-15-yard shuttle sprint.
    1) 13.97
    2) 14.06
    3) 13.97
    4) 14.69
    5) 14.19
    6) 14.25
    7) 14.56
    8) 14.22
    9) 14.18
    10) 13.94

    Fastest: 13.94
    Slowest: 14.69
    Average: 14.20

  5. Gabriel

    Mobility and Wu x 1 + CS+ 10 lengths of the gym

    Group Wu and mobility

    EMOTM for 12 minutes
    10 kb lunges right hand (@ 35# then 40# after 1st round)
    15 abmat situps
    10 kb lunges left hand
    15 HR Pushups

    Wod
    Fastest 14.34
    Slowest 15.66

    Well done am peeps!

    Thanks Mario!

  6. Amanda

    EMOM with 35# kb for the lunges

    And I have no idea what my times were on the sprints. Fastest was 14:something. I partnered with Justin and took a pic of his times instead of my own, like the genius that I am…

  7. Gilles

    mob wux1
    10 lap of the gym
    EMOTM 12 min
    1 10 KB lunge right 35 #
    2 15 sit up
    3 10 KB lung left
    4 15 HR push up
    10 round each for time ( thank Kelly)
    5-10-15 yard shuttle sprint
    16.2
    17.6

  8. francis landry

    WU x 1
    group wu

    EMOM for 12 min
    Min 1 – 10 KB Lunge @53#
    Min 2 – 15 Situps
    Min 3 – 10 KB Lunge @53#
    Min 4 – 15 HR Pushups

    10 rounds, each for time:
    5-10-15-yard shuttle sprint
    Fastest: 14.57
    Slowest: 16.90

  9. Kevin W

    EMOM with 20# vest, 60# KB

    Sprints
    13.32 (Slowest)
    13.19
    12.75
    ———
    with vest
    14.12
    14.78
    14.15
    ———
    12.88
    12.69 (Fastest)
    ———
    with vest
    14.60
    14.30

  10. Melanie

    EMOM for 12 min
    Min 1 – 10 KB Lunge (35#, front rack, right)
    Min 2 – 15 Situps
    Min 3 – 10 KB Lunge (35#, front rack, left)
    Min 4 – 15 HR Pushups

    10 rounds, each for time:
    5-10-15-yard shuttle sprint
    Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
    Rest as needed between sprints.
    17.91
    17.18 (fastest)
    18.44 (slowest)
    18.31
    17.72
    17.75
    18.24
    17.56
    17.66
    18.12
    My first class back after 3 weeks.. Lunges felt heavy but i managed, and the push ups need work! I also apparently need to work on my running technique! I am happy i kept my times within two seconds..
    See how I feel tomorrow! 🤣🤣

  11. Melanie Bourque

    EMOM with 35# kb for the lunges

    Fastest: 14.34
    Slowest: 15.6

    I enjoyed that, despite it feeling like my head might explode…. the breaks were short!

  12. Elba

    EMOM for 12 min
    Min 1 – 10 Right-Arm KB Lunge @35lbs
    Min 2 – 15 Situps
    Min 3 – 10 Left-Arm KB Lunge @35lbs
    Min 4 – 15 HR PushupsEMOM for 12 min

    10 rounds
    5-10-15-yard shuttle sprint.
    1) 16.18
    2) 15.94
    3) 15.87
    4) 15.97
    5) 15.97
    6) 16:03
    7) 16:00
    8) 16:19
    9) 15:81
    10) 15:88

    Fastest: 15:81
    Slowest: 16:19

    Great class Jo 😉 good job everyone!!!

  13. BJ Killam

    EMOM for 12 min
    Min 1 – 10 KB Lunge @15#
    Min 2 – 15 Situps
    Min 3 – 10 KB Lunge @15#
    Min 4 – 15 HR Pushups

    10 rounds, each for time:
    100m rows
    Fastest: 21.2
    Slowest: 21.6

  14. Josh L

    EMOM for 12 min
    Min 1 – 10 Right-Arm KB Lunge @35#
    Min 2 – 15 Situps
    Min 3 – 10 Left-Arm KB Lunge @35#
    Min 4 – 15 HR Pushups

    WOD
    Completed all 10 rounds
    5-10-15-yard shuttle sprint.

    Fastest: 14.25
    Slowest: 15.72
    Average: 14.98

  15. Ange

    Well, I’ve been meaning to post for about a month now. I’m getting really slack at recording my WODs in my handy little book so I’ll give this a whirl!

    EMOM for 12 min
    Min 1 – 10 KB Lunge (#30)
    Min 2 – 15 Situps
    Min 3 – 10 KB Lunge (#30)
    Min 4 – 15 HR Pushups

    Should have gone with #35

    10 rounds, each for time:
    5-10-15-yard shuttle sprints

    Fastest: 14:38
    Slowest: 14:84

    Happy with my consistency but my direction changes felt sloppy. LOVE these types of WODs, brings me back to my football days!

  16. Derek

    EMOM for 12 min
    Min 1 – 10 KB Lunge (one bell, front rack, right)
    Min 2 – 15 Situps
    Min 3 – 10 KB Lunge (one bell, front rack, left)
    Min 4 – 15 HR Pushups
    40lb , ab mat
    10 rounds, each for time:
    5-10-15-yard shuttle sprint

    15:81
    15:44 <— fastest
    15:62
    16:66<— slowest
    16:59
    15:63
    16:55
    16:07
    16:56
    16:35

    That was fun , head felt like it was going to explode afterwards .

    Thanks Jo

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