Cardio Crusher

Shoulder Clinic – Oct.1 – 7:30pm

Starting this week, mobility (arm circles, leg swings, etc.), will need to be done prior to class starting. We’ll be starting the warm-up (30 sec drills, short AMRAPs) at class time. Please arrive a few minutes early to be prepared. *Taylor – just pretend the 7:15 is starting at 7am 🙂

30-20-10
Russian KBS (70/50#)
Burpees
*400m Run after each round

Cashout – 50 Plank to Cross Toe Touch

Brad

25 thoughts on “Cardio Crusher”

  1. 30-20-10
    Russian KBS (35#)
    20-15-10
    Burpees
    *400m Run after each round
    Time 13:30
    Cashout – 50 Plank to Cross Toe Touch

    I quite liked this one. Thank you Ingrid!

  2. 30-20-10
    Russian KBS (35#)
    Burpees
    *400m Run after each round

    13:12

    Cashout – 50 Plank to Cross Toe Touch

  3. 30-20-10
    Russian KBS 50#
    Downups
    *300m Run after each round

    14:40

    Great job 6am’ers! Way to look out for eachother and kick butt!

  4. 30-20-10
    Russian KBS (35#)
    Down-ups
    *300m Run after each round

    14:04
    The outside of my shins/calves trying to do awkward straight leg down-ups got painful after round 1, and then it got very slow.

    Thanks Julia!

  5. 30-20-10
    Russian KBS – 70#
    Kickouts
    *400m Run after each round

    Cashout – 40 Plank to Cross Toe Touch

    TIME: 14:54

  6. 30-20-10
    Russian KBS (50#) [purple]
    20-15-10
    Burpees [blue]
    *400m Run after each round
    13:30

    Cashout – 40 Plank to Cross Toe Touch

  7. 30-20-10
    Russian KBS 45#
    Burpees
    *400m Run after each round

    Cashout – 50 Plank to Cross Toe Touch

    14:58

    Thanks Kevin!

  8. 30-20-10
    Russian KBs 35#
    20-15-10 burpees
    400m run

    14:44

    50 plank to cross toe touch.

    That was a fun one! Thanks Kevin.

  9. 30-20-10 (Brown)
    Russian KBS (50#)
    Burpees
    *400m Run after each round (more like a jog)

    Cashout – 50 Plank to Cross Toe Touch

    Time: 13:30

    Thanks Ingrid!

  10. 30-20-10
    Russian KBS (70#)
    Burpees
    *400m Run after each round

    11:17

    Cashout – 50 Plank to Cross Toe Touch

    Very sweaty!!

  11. 30-20-10
    RKBS (35#)
    20-15-10
    Burpees
    300m run after each round
    Time- 15.08

    Cashout
    35 plank to cross toe touch

  12. 30-20-10
    Russian KBS (70/50#)
    Burpees
    *400m Run after each round

    All unbroken except the 20 round of burpees. Rkbs really was the easiest part of the workout
    13:48

    Cashout – 50 Plank to Cross Toe Touch sweaty mess

  13. WOD:
    30-20-10
    Russian KBS (50#)
    Burpees
    *300m Run after each round

    Time: 13:35

    Cashout – 50 Plank to Cross Toe Touch

  14. 30-20-10 (Brown)
    Russian KBS (50#)
    Burpees
    *400m Run after each round

    Cashout – 50 Plank to Cross Toe Touch

    Time: 11:20

  15. 30-20-10
    Russian KBS (50#)
    Burpees
    *400m Run after each round scaled to 20 cals assault bike)
    Super slow in the bike and burpees

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