Single Leg RDL
4-6 sets x 8/side
*15 min
5 rounds
24 SA KBS (50/35#)
12 Box Jumps
12 Weighted Lunges
*15 min cap
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Mobility and Warm-up
Strength
Single leg RDL
4-6 sets x 6/side
**4 sets x 6/side (15#)
**2 sets x 6/side (25#)
WOD
5 rounds
20 RKBS (25#)
12 Box Steps (20”)
10 Weighted Lunges (12#)
**Completed in 9:55mins
Great workout!
Thanks Kevin!!
Mobility and Warm-up
Strength
Single leg RDL
4-6 sets x 6/side
**4 sets x 6/side (15#)
I really need to work on balance
WOD
5 rounds
20 RKBS (25#)
12 Box Steps (12 + plate)
10 Lunges
12:27
I honestly think I can feel every muscle in my thighs now, and they aren’t happy. lol
Single Leg RDL
4 sets x 8/side: 15-20-25-15# KB
5 rounds
20 RKBS (25#)
12 Box Steps (20”)
10 Weighted Lunges (25# KB)
>>10:13
Thanks Kevin!
Single Leg RDL
4 sets x 8/side: 35# KB
WOD @ Brown
5 rounds
20 RKBS (50#)
12 Box Steps (24”)
12 Weighted Lunges (50# KB)
Time–>10:41
Started doing 2 arm RKBS when I realized after 10 reps was suppose to be 1 arm, so restarted with 1.
Thanks Kevin!
Single Leg RDL
4-6 sets x 8/side
30-35-40-45-50#
5 rounds (purple)
20 SA KBS (40#)
12 Box Jumps
12 Weighted Lunges
10:57
Single Leg RDL
4-6 sets x 8/side
20# for all 4 sets
5 rounds *Orange Level
20 RKBS (25#)
12 Box Step Ups (20″)
10 Weighted Lunges *with abmat for knee
10:27
Thanks Kevin
Modified WOD (Blue-ish)
5 rounds
24 SA KBS @ 35#
12 Box Step-Ups @ 18″
12 Weighted Lunges @ 35# (to abmat+plate height)
5 rounds – Brown
24 SA KBS (50/35#)
12 Box Jumps
12 Weighted Lunges
9:22
Single Leg RDL
4-6 sets x 8/side
30#KB for all sets
5 rounds
24 SA KBS (50/35#) – 6L/6R/6L/6R for all sets unbroken switching at top of swing
12 Box Jumps – steady
12 Weighted Lunges – unbroken
*15 min cap
Time: 10:48
Had to pay attention to the box jumps.. legs were not as explosive as I anticipated on the first rep 🙂
Single Leg RDL
4-6 sets x 8/side
25-39-35
5 rounds
20 SA KBS 40#
12 Box Jumps
12 Weighted Lunges
Time 9:31
Thanks Kevin!
Warmup & Mobility
Single Leg RDL
6R @ 6/Side, 20#
5R @ 30#
20 SA RKBS
12 Box Steps
12 Weighted Lunges
9:50
Thanks Kevin! Nice race Alyson.
Single Leg RDL
4 sets x 8/side
5 rounds blue
20 RkBS 35#
12 Box Jumps
10 Weighted Lunges
Time 9:58
Single Leg RDL
4-6 sets x 8/side
35-40-40-40 (stayed lighter as back was still tight from Friday)
5 rounds
24 SA KBS 50#
12 Box Jumps
12 Weighted Lunges
10:06
WOD
5 rounds purple
20 SA KBS (30#)
12 Box Jumps 20″
12 Weighted Lunges
11:25
Thanks Kevin! Tough one….
RDL
4 sets of 8breps at 35#
These were challenging. They found muscles that no one told me I had. Irritating movement.
Wod with 50# and 24 inch box(brown)
9:27
RKbS and lunges were unbroken and transitioned from the lunges to the RKBS unbroken.
WOD with 35#: 10:28
Fun one
Strength
Single leg RDL
4-6 sets x 6/side (15#)
WOD
5 rounds
20 RKBS (20#)
12 Box Steps (20”)
10 Weighted Lunges (20#)
Done at 9:59
12 weighted lunges (20#)
Single Leg RDL
4-6 sets x 8/side
*15 min
30#,30#,35#,40#
5 rounds
24 SA KBS (50#)
12 Box Jumps
12 Weighted Lunges
Time 9:45
Single Leg RDL
5 sets x 8/side
50# kb
WOD modified for basement
5 rounds
24 SA KBS (50/35#)
12 Burpees
12 Weighted Lunges (50#)
13:56
*15 min cap
Row
4 sets of 500m 2 min rest between
7:25 row time. 1:51 pace.
5 Rounds
20 SA KBS @ 30#
12 Box Jumps
12 Weighted Lunges @ 30#
13:04
That was a gasser.
Single Leg RDL
4 sets x 8/side
20# KB
5 rounds (Brown)
24 SA KBS (35#)
12 Box Jumps
12 Weighted Lunges
Stopped at 8:42 thinking I might be done then started looking around and realized I must have miscounted and Kevin confirmed LOL.
Had a 58 sec “rest” and finished last round at 11:42