EMOM for 6 min
5 Wall Balls
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50/35#)
Thrusters (65/45#)
Pullups
Reps are high, but weight is light. You should be able to push through most of your sets unbroken (maybe not the pull-ups). Try to pick a pace and stick with it. I’m sure our coaches will give you a few more pointers.
MOB WUx1 400 m run
Group WU MOB
EMOM for 6 min
5 Wall Balls #20
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50#)
Thrusters (65)
Pullups
19:42
Mobility
WU x 1 + 400m run
Group WU + Mobility
EMOM for 6 min
5 Wall Balls @14#
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50/35#)
Thrusters (65/45#)
Pullups
Time: 18:56 RX
Thanks Shane. Good job everyone!
EMOM for 6 min
5 Wall [email protected]#
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50#)
Thrusters (65#)
Pullups
20:20 a bit over cap but good workout.
Thanks Shane!
Open gym
EMOM for 6 min
5 Wall Balls
5 Burpees
21-18-15-12-9-6-3 reps
KBS 30#
Thrusters 35#
Pullups scaled to ring rows
16:04
Did well with short breaks, probably could have taken a few less breaks in the lower rounds.
MOB WUx1 400 m run
Group WU MOB
EMOM for 6 min
5 Wall Balls #10
5 Burpees
21-18-15-12-9-6-3 reps
KBS (35)
Thrusters (35)
Pullups
DNF – I am perturbed with myself for that. Just feeling a little fatigue today, but no excuses.
On the round of 9, completed all the KBS and 1 Thruster.
Thank you Shane…you had to coach us all through that one!
Jackie don’t per perturbed, you were there and got your work out in. You are impressive on a daily basis, if only I had some of your initiative! Great job.
Thanks amigo! You have tons of initiative!! 🙂
WOD Modified (shoulder)
21-18-15-12-9-6-3
Russian KBS 35#
Gob. squats 35#
Ring Rows
12:03
Did you hurt your shoulder riding brooms in Scotland?!
Heal quickly & welcome back 😊
Cara – I had the same question when I read this
Bench Press 5 x 5 @ 135#
WOD Modified (shoulder)
21-18-15-12-9-6-3 reps
— Russian KBS @ 70#
— Wall Balls @ 14#
— Pullups
TIME: 13:32
MOB WUx1 400 m run
Group WU MOB
EMOM for 6 min
5 Wall Balls #20
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50#)
Thrusters (65)
Pullups
242 Reps
WOD Rx’d
14:19
KBS – unbroken
Thrusters – broke in 2 sets until the 12s
Pullups – 2 sets all the way through
WUx1
EMOM for 6 min
5 Wall Balls #20
5 Burpees
|WOD Rx
21-18-15-12-9-6-3 reps
KBS (50#)
Thrusters (65)
Pullups
19:40
didn’t think I was going to finish this one. pullups were very broken which slowed me down
Mob
48 Bday Burpees
Group WU & Mob
EMOTM 6 Mins
5 WB
5 Burpees
WOD 20 min
21-18-15-12-9-6-3
KBS(30#)
Thrusters(35#)
RingRows
Time: 15.53
WOD
Kbs 35#
Thrusters 45#
Ring rows
246 at time cap
Thanks Kevin
mob wux1
EMOM for 6 min
5 wall ball 14#
5 burpees
WOD
21-18-15-12-9-6-3
KBS 50#
thruster 65#
pull up ( ring row)
15:24
Wod with Ring Rows – 15:57
WOD Rx:
17:56
Pullups killed me. Ripped on the first rep of the 3s and almost didn’t finish after that but struggle bussed the last 2 after 30 seconds of whining 🙄
Thanks Kevin!
So off for a week and wow that kicked my ass
Kbs at 40#
Thrusters at 45#
Ring rows
212 reps. Got 5 thrusters in the 9 set at the cap. Took a 2 minute break at 7 mins after finishing the 18 round as my heart was racing and I was seeing stars. Thanks to Dan Phillips for stopping in to see if I was ok in the middle of his workout.
EMOM for 6 min
5 Wall Balls
5 Burpees
21-18-15-12-9-6-3 reps
KBS (50/35#)
Thrusters (65/45#)
Pullups
I quickly realized that the 21 reps of 50# KBS and 65# Thrusters was too much. I was struggling after that 1st set of 21 reps.
For the 18-15 reps sets, KBS 40#. Then 30# for 12-9.
Thrusters at 35# for 18-15-12 reps sets.
Ring rows for 15-12.
Score: 207
Lots of room for improvement.
Mob
48 Bday Burpees (Happy Bday Lisa – I mostly did them after the WOD)
Group WU & Mob
EMOTM 6 Mins
5 WB
5 Burpees
WOD 20 min
21-18-15-12-9-6-3
KBS(35#)
Thrusters(45#)
RingRows
Time: 14:59
Great class Matt!!
MOM for 6 min
5 Wall Balls @ 14#
5 Burpees
21-18-15-12-9-6-3 reps
KBS (25# – one arm, russian)
Thrusters (20# – one arm)
Pullups (one arm ring row)
Time: 17:00
WOD @ 40# KB, 55# Bar = 18:25