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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

No shoulder day

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Sumo Deadlift x8
18 min to build up

EMOM for 9 min
Min 1 – 30 sec Jumping Lunges
Min 2 – 45 sec Hollow Rocks
Min 3 – Max Double Unders

Our first Advanced Theory Course ended last week, and our participants did amazing. Many broke out of their comfort zones by giving a presentation to the group, tried some programming, and even coached each other through some movements. We will definitely run this course again in the future.

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16 Responses to “No shoulder day”

  1. Sumo Deadlift x8
    95-135-155-185-225-235-245

    EMOM for 9 min
    Min 1 – 30 sec Jumping Lunges: 18-16-16
    Min 2 – 45 sec Hollow Rocks: 22-20-18
    Min 3 – Max Double Unders: 55-41-51

  2. Sumo Deadlift x8
    135#,185#,225#,245#,275#,295#

    EMOM for 9 min
    Min 1 – 30 sec Jumping Lunges – 28,21,22
    Min 2 – 45 sec Hollow Rocks – 23,24,22
    Min 3 – Max Double Unders – 20,15,14

  3. Sumo deadlift
    135, 185, 225, 275, 295, 315
    Workout lost count early. Got 77 unbroken doubles first round and then fell off a cliff

  4. Sumo Deadlift x8
    135-185-225-275-295-305(didn’t budge)

    EMOM for 9 min
    Min 1 – 30 sec Jumping Lunges – 30-30-30
    Min 2 – 45 sec Hollow Rocks – 19-18-18
    Min 3 – Max Double Unders – 80-80-86

  5. Sumo Deadlift x8: 65-75-85-95-105-115#

    EMOM for 9 min (Orange)
    Min 1 – 30 sec Lunges 13, 11, 12
    Min 2 – 45 sec bent leg Hollow Rocks 17, 17, 24
    Min 3 – Max Single Unders 118, 127, 110

    Thanks for getting us through humpday Julia!

  6. Sumo Deadlift x8
    135#,185#,225#,245#,275#,295#,295#

    EMOM for 9 min
    Min 1 – 30 sec Jumping Lunges – 23-25-26
    Min 2 – 45 sec Hollow Rocks – 22-22-22
    Min 3 – Max Double Unders – 54-55-56

    Merci Ingrid!

  7. Sumo Deadlift x8
    18 min to build up
    135-185-205-225-245-255
    … had to re-grip on last 2 sets

    EMOM for 9 min
    Min 1 – 30 sec Jumping Lunges – 22-24 reps per rounds unbroken
    Min 2 – 45 sec Hollow Rocks – 26-28 reps per round unbroken
    Min 3 – Max Double Unders – 41-49 reps per round (smallest sets 0-3 reps largest set 30 reps… that how my skipping goes)

  8. Sumo Deadlift x8
    18 min to build up
    125,145,165,175,185

    EMOM for 9 min
    Min 1 – 30 sec Jumping Lunges – 30,26, 26
    Min 2 – 45 sec Hollow Rocks – 23,22,23
    Min 3 – Max Double Unders – 66,65,50 (one shoe was untied)

  9. Sumo Deadlifts x8
    65-75-85-95-105-115

    WOD
    EMOM
    Min 1: 30 sec lunges 17, 17, 16
    Min 2; Hollow rocks (bent legs) 25, 23, 23
    Min 3: Max Double Unders 30, 50, 43

  10. Sumo Deadlift x8
    135#/155#/185#/205#/225#/245#

    EMOM for 9 min
    Min 1 – 30 sec Jumping Lunges 31/31/30
    Min 2 – 45 sec Hollow Rocks 18/18/18
    Min 3 – Max Double Unders (These weren’t working tonight…. Might have been yesterdays home workout and lunges today) 30/30/15

  11. Sumo Deadlift x8
    18 min to build up
    125-155-185-205-215

    EMOM for 9 min
    Min 1 – 30 sec Lunges –
    Min 2 – 45 sec Hollow Rocks –
    Min 3 – Singles
    Good steady pace with all
    Thanks Marcel

  12. Sumo Deadlift x8
    18 min to build up
    135-185-225-275-295

    EMOM for 9 min
    Min 1 – 30 sec Jumping Lunges-24,24,24
    Min 2 – 45 sec Hollow Rocks-24,24,24
    Min 3 – Max Double Unders-42,52,59

    Doubles felt like I was intoxicated. Wasn’t intoxicated.

  13. Sumo Deadlift x8
    18 min to build up

    EMOM for 9 min
    Min 1 – 30 sec Lunges – 20, 20, 20,
    Min 2 – 45 sec Hollow Rocks – unbroken first round, split into two 20 secs for others
    Min 3 – Max Double Unders – 56, 59, 70

    Thanks Julia!

  14. EMOM for 9 min
    Min 1 – 30 sec Jumping Lunges: 24-18-17
    Min 2 – 45 sec Hollow Rocks: 27-24-22
    Min 3 – Max Double Unders50-50-60
    Total Reps = 292

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