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No Sweat Intro

Shoulder Clinic

21
Sep
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34 Comments
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Shoulder Clinic

Shoulder Prehab Session by Julia Steeves (physiotherapist)
October 1st, 7:30pm
Members – $10
Non-Members – $15

Have questions about your shoulders? Wondering how to avoid injury, perform better, and get the best out of your shoulders?

During this 60 minute, interactive session, you’ll have the opportunity to ask questions, and try different shoulder exercises and stretches.

Register HERE

150 Double Unders

5 rounds
45 Box Steps
30 Squats
15 Burpees

800m Run

Roxanne

34 Responses

  3. Ryanne
    Reply

    150 Double Unders

    5 rounds
    45 Box Steps
    30 Squats
    15 Burpees

    800m Run

    Had 4 rounds plus the 45 step ups done at 20 minute mark
    Time 24:20
    Completed workout when I finished the run

  9. Cheryl
    Reply

    150 Single Unders (Orange) – unbroken (miracle)

    5 rounds
    35 Box Steps (Orange) – 20″
    25 Squats (Purple)
    15 Down Ups (Orange)

    800m Run (Purple)

    Time 24:43

    A nice mixed bag of levels. Thanks Ingrid!

  11. Laura
    Reply

    100 Double Unders (was aiming for 150 but wasn’t going well)

    5 rounds
    45 Box Steps
    30 Squats
    15 Burpees

    400m Run (testing feet still)

    25:40

    Thanks Kevin!

  12. Fred
    Reply

    Purple:
    100 doubles
    5 rounds
    40 box step ups (24 inches)
    25 air squats
    12 burpees
    800m run
    Finished 27:40

    Fun one! Just keep moving and keep transitions minimal.

  13. John
    Reply

    150 Single Unders

    5 rounds
    40 Box Steps
    (For some reason I though I was supposed to do 50 per round, 🤦‍♂️, extra fitness I guess)
    25 Squats
    12 Burpees

    800m Run

    Little over 30 minutes

    Thanks Kevin!

  14. Blake
    Reply

    WOD (Purple)

    100 doubles
    then
    5 rounds
    — 40 box step ups (24″)
    — 25 air squats
    — 12 burpees
    then
    1000m Row

    TIME: 25:45 (I think)
    Just keep swimming, just keep swimming…

  20. Ana
    Reply

    100 Single Unders (yellow)

    5 rounds (Orange)
    35 Box Steps
    20 Squats
    15 Down Ups

    800m Run (brown)

    Time 21:55

    Thanks to coach Amanda’s explanation and demonstration I did my very first EVER double under!!! Happy Ana 🙂

  22. Amanda
    Reply

    Skipping and running: brown. The rest was purple.

    150 DU’s
    5 rounds:
    40 box step-up, 20″ box
    25 squats
    12 burpees.

    800m run

    28:17

    Fun one. I love Monday wods!

  24. Stacey Simpson
    Reply

    150 Single Unders

    5 rounds – Orange
    35 Box Steps – used 20″ – should have gone lower for my little legs
    20 Squats
    15 Down Ups

    600m Run

    Time: 29:07

    I feel destroyed…

  25. Heidi Daigle
    Reply

    100 Double Unders

    5 rounds
    40 Box Steps
    25 Squats
    12 Burpees

    800m Run

    Time was running short so finished 4 rounds and then did 800 m run. 25 minute time cap was up when I got back from run (6 a.m. test crew had a 25 min. cap). Finished the last round with Jackie 🙂

  27. Christie Neate
    Reply

    150 Singes (orange)

    4 Rounds (Yellow)
    30 Box Step ups 18”
    20 Squats *subbed 15# Good Mornings
    10 down-ups

    600m run (blue)
    23:08

    Thanks Kevin for the class & modifications 🙌🏻

  28. Andre Landry
    Reply

    75 Double Unders
    These actually went well, I was anticipating to do 25 then switch to Singles, I ended up re evaluating every 25 but stuck with the DU.

    5 rounds
    45 Box Steps
    30 Squats
    15 Burpees

    800m Run

    22:55

  29. Kelly B
    Reply

    Purple
    100 DU’s then,
    5 Rounds
    40 Box Steps
    25 Squats
    12 Burpees
    Then 800m run
    We were sent out for our run at 20mins (finished my 2 burpees then headed for 800m swagger, clock stopped at 25min so unsure of time)

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