No shoulder day
Dec
16
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.
Rémi F.
Rémi F. December 16, 2020 at 8:00 am
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
Rémi F.
Rémi F. December 16, 2020 at 9:32 am
correction, those were regular lunges
Jordan Sanipass
Jordan Sanipass December 16, 2020 at 8:11 am
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
olivierhuebscher
olivierhuebscher December 16, 2020 at 9:36 am
Sumo deadlift
135, 185, 225, 275, 295, 315
Workout lost count early. Got 77 unbroken doubles first round and then fell off a cliff
Kevin
Kevin December 16, 2020 at 9:48 am
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
Cheryl
Cheryl December 16, 2020 at 9:59 am
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!
Gabriel
Gabriel December 16, 2020 at 12:52 pm
That’s a lot of fast skipping!
Gabriel
Gabriel December 16, 2020 at 12:51 pm
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!
Fred
Fred December 16, 2020 at 1:33 pm
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)
Ryanne
Ryanne December 16, 2020 at 2:09 pm
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)
Kristen
Kristen December 16, 2020 at 3:10 pm
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
Joe
Joe December 16, 2020 at 7:21 pm
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
Aubrey
Aubrey December 16, 2020 at 10:56 pm
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
Daniel L Davey
Daniel L Davey December 17, 2020 at 1:30 pm
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.
Ingrid
Ingrid December 18, 2020 at 5:17 am
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!
heididaigle
heididaigle December 30, 2020 at 5:40 pm
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