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Press x 10
5 sets building
50-40-30-20-10
Double Unders
25-20-15-10-5
KBS (50/35#)
*3 muscle-ups after every round
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MOB + WUx1
Group WU + MOB
Press x 10
5 sets building
45WU
65-75-85-90-90×8
50-40-30-20-10
Double Unders
25-20-15-10-5
KBS (50#)
9 C2B pull-ups
13:12
MOB + WUx1
Group WU + MOB
Press x 10
5 sets building
45WU
65-70-75-80-80
3 MU attempts and fails – needs much practice, or a bear, yeah a grizzly would get me up there…
50-40-30-20-10
Double Blunders – large chunks 15s~10s
25-20-15-10-5
KBS (50#) – unbroken
9 C2B pull-ups – *2s until last round 1s
* Kind of a grippy workout along with being shouldery. Ripped my hands again today which isn’t surprising after ripping yesterday (compensating for a rip is bound to overtax another area – oh well)
11:13
Thanks Shane, good job early risers!
Press x 10
5 sets building
45wu-65-75-85-95-105
50-40-30-20-10
Double Unders
25-20-15-10-5
KBS (53#)
9 C2B – 2s and singles last round
10:47
Thanks Amanda!
Press x 10
5 sets 35-55-55-55-55#
50-40-30-20-10
Double Unders *x3 Singles
25-20-15-10-5
KBS (30#)
*3 muscle-ups after every round (scaled to jumping pull ups).
Time: 10:05. Spent too long on the jumping pull ups.
Thanks Kevin!
MOB + Group MOB & WU
Press x 10
5 sets building
95# – 95# – 100# (5 reps) – 100# (6 reps) – 105# (6 reps)…too heavy but felt good.
50-40-30-20-10
Double Unders – 3x Singles
25-20-15-10-5
KBS (50/35#) – 50#
*3 muscle-ups after every round – Jumping PU
TIME: 13:47
515 class
1000m row
5 rounds of:
15 Russian twists with 10# plate
12 lunges
9 burpees
30 single skips
1000m row
Time cap = 20 mins; did everything but only got to 968m on my last row FML
6am:
Press: sets of 10
35-55-65-70-75
Only did 9 of 70, and 7 reps of 75
WOD with doubles and 35# kbs
Muscle ups with changed to jumping pull ups wth under grip cause of how bad my hand is ripped.
Time = 13:40
WOD
with DU, 35#, jumping PU ( started with jumping c2b and last 18 were jumping pu)
13:53
Double unders are improving ! Thanks 7amers for cheering me on 🙂
Thanks Amanda
Press x 10
5 sets building
65-85-95-105-115(5reps)
50-40-30-20-10
DUs – did 3x Singles
25-20-15-10-5
KBS – 50#
*3 muscle-ups after every round – did 9 Jumping PU
12:06
Press x 10
5 sets building
40#,45#,50#,55#,60#x8
50-40-30-20-10
Double Unders [Singles x3]
25-20-15-10-5
KBS (35#) [all unbroken]
9 jumping C2B pull ups after each round
10:10
5:15 Class
WUx1
Group WU
1000m Row
then 5 rounds
15 Russian Twist 25# plate
12 Lunges
9 Burpees
30 Single Skips
then
1000m Row
time–>18:08
————-
6:00 am Class
Group WU + MOB
Press x 10 (Left Arm only and DB)
5 sets building
20#WU
25-30-35×5-35×4-25-30×7
50-40-30-20-10
Double Unders
25-20-15-10-5
KBS (53#) (scaled to Russian KBS)
9 C2B pull-ups (scaled strict Pullups)
Time–>10:15
Great work am crew!
Thanks Shane!
Press x 10
5 sets building
65-85-95-105-115(8 reps)
WOD
50-40-30-20-10
DUs
25-20-15-10-5
KBS – 50#
*3 muscle-ups after every round
9:59 RX
Press x10
[email protected] 35#
40-45-50-55-55#(9&1pp)
WOD
150-120-90-60-30
SingleUnders
25-20-15-10-5
KBS(30#)
*9 Jumping Pullups after each set
Time: 11.00
WUx1
Group WU + MOB
Press x 10
5 sets building
65-85-95-110-115(6)
WOD
150-120-90-60-30
Single unders
25-20-15-10-5
KBS (50#)
9 C2B pull-ups
12:36
Press x 10
5 sets building
65-75-85-95-105<- 10 reps hitting max
150-120-90-60-30
Single unders
25-20-15-10-5
KBS (35#)
9 jumping Pullups
12:13
Thanks Matt !
Press x 10
5 sets building
45-55-65-75-80
50-40-30-20-10
Double Unders [Singles x3]
25-20-15-10-5
KBS (35#) [all unbroken]
9 jumping C2B pull ups after each round
9:12
Thanks Steph 😉
Shoulder Press x 10
35-45-50-55-55
WOD:
50-40-30-20-10 Double Unders
25-20-15-10-5 Push Presses @ 50# (Subbed these from KBS)
9 Jumping C2B pull ups after each round
TIme – 12:34
That gassed me!
Did today’s in OG
Press x10
45-55-60-65-70
WOD @ 3x singles, 50#, 9 jumping pull-ups
13:03
Gross gross gross.
Press x 10
55-65-70-75-75#
50-40-30-20-10
Double Unders (singles x3)
25-20-15-10-5
KBS (50#)
*3 muscle-ups after every round (scaled to 9 C2B pull-ups)
13:28
Good workout after a 3 weeks hiatus.
WOD with 9 chest to ring pullups b/w rounds
11:50
Did this on 10/19 with singles and jumping pull ups
13:52