No shoulder day

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.

16 Responses

  1. Rémi F.

    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. Jordan Sanipass

    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. olivierhuebscher

    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. Kevin

    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. Cheryl

    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. Gabriel

    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. Fred

    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. Ryanne

    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. Kristen

    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. Joe

    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. Aubrey

    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. Daniel L Davey

    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. Ingrid

    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. heididaigle

    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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