WOD
4 rounds
15 push press 35lb (thigh doesn’t like Thrusters)
12 down ups
8 weighted box steps 16 inch. 2×10lb db round 1 + 2. Ditched them for the other 2 rounds.
@home
4 rounds
20 Thrusters (35#)
15 Down ups
10 Weighted box steps (30#)
16:20 (was having a very hard time to do the step ups, even with the 30#s) 🤷♀️ But it’s done 😊
API re-test today, since I didn’t make it last week for the test day!
Mobility and WU with the class, then a little additional smashing and movement WU for the WOD
API – 3 Rounds
1 min Wall Balls 20# – 15/13/12
1 min Hang Power Cleans 75# – 20/20/17
1 min Box Jumps 24″ (with step down) – 11/10/8
1 min Push Press 75# – 15/15/14
1 min Burpees – 10/8/10
1 min Rest
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility and Warm up
Renegade Rows ×6 (2-ct)
4-6 sets
25# x 1 – 30# x 1 -35# x 3
WOD
4 rounds
20 Thrusters (35#)
15 Down-Ups
10 Weighted Box Steps (20″ @ 35#)
**Completed in 12:39 mins
Thanks Ingrid!!
Renegade Rows x6
20-50-60-70-75
Wod
10:57
Thrusters felt great.
Down ups were meh.
Box steps were hard!
So then… what does a ‘good ledge’ make? Asking for a friend.
Renegade Rows x6 (2-ct)
15-20-25-30-35#
4 rounds
20 Thrusters (@35#)
15 Down-ups
10 Weighted Box Steps (20” @ 35#)
Time: 10:26
Mobility and Warm-up
Renegade Rows
10, 15, 20, 25 from knees.👍
WOD
4 rounds
15 push press 35lb (thigh doesn’t like Thrusters)
12 down ups
8 weighted box steps 16 inch. 2×10lb db round 1 + 2. Ditched them for the other 2 rounds.
Thanks Coach Ingrid!!
Renegade Rows x6 (2-ct)
4-6 sets
35-45-50-60-65-70#
4 rounds
20 Thrusters (45/35#)
Round 1: Unbroken, Rounds 2-4:12/8
15 Down-ups… got slow
10 Weighted Box Steps (24/20” @ 45/35#)… steady
Time – 13:11
That was a gasser of a workout
Renegade Rows x6 (2-ct)
35-40-45-50-60
4 rounds
20 Thrusters 45#
15 Down-ups
10 Weighted Box Steps 24” @ 45#
11:44
Thanks Kristen!
@home
4 rounds
20 Thrusters (35#)
15 Down ups
10 Weighted box steps (30#)
16:20 (was having a very hard time to do the step ups, even with the 30#s) 🤷♀️ But it’s done 😊
Renegade Rows ×6 (2-ct)
15 – 20 – 20 – 25
WOD
4 rounds
15 Thrusters (35#)
12 Down-Ups
8 Weighted Box Steps (12″ @ 35#)
10:13
API re-test today, since I didn’t make it last week for the test day!
Mobility and WU with the class, then a little additional smashing and movement WU for the WOD
API – 3 Rounds
1 min Wall Balls 20# – 15/13/12
1 min Hang Power Cleans 75# – 20/20/17
1 min Box Jumps 24″ (with step down) – 11/10/8
1 min Push Press 75# – 15/15/14
1 min Burpees – 10/8/10
1 min Rest
Total Reps – 188
Prev: Orange III
Now: Blue I
Thanks Ingrid!!!
Renegade Rows x6 (2-ct)
20-25-30-35-40#
4 rounds
20 Thrusters (@35#)
15 Down-ups
10 Weighted Box Steps (20” @ 35#)
Time: 10:00
Strength renegade row 6/side
35#/40#/50#/50#/50#
WOD
4 rds
20 thrusters 45#
15 downups
10 box steps 45# 24″
11:18
Renegade Rows x6 (2-ct)
35 – 45 – 60 – 70 (Tried the 100 for 1 and wow HEAVY!!)
4 rounds
20 Thrusters (45/35#)
15 Down-ups
10 Weighted Box Steps (24/20” @ 45/35#)
11:11
Step ups got real hard real fast.
WOD as posted: 13:47
4 Rounds
20 thrusters 35#
15 downups
10 box steps 35# 20″
14:30
WHEW!!! Tbat was juicy. Down ups were the worst for me
Renegade Rows x6 (2-ct)
20-35-40-50-50
4 rounds
20 Thrusters (@45#)
12 Down-ups
8 Weighted Box Steps (24” @ 45#)
Time: 13:35