16
Dec
No shoulder day
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.
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
correction, those were regular lunges
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
Sumo deadlift
135, 185, 225, 275, 295, 315
Workout lost count early. Got 77 unbroken doubles first round and then fell off a cliff
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
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!
That’s a lot of fast skipping!
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!
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)
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)
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
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
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
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.
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!
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