Build up to WOD weight for deadlifts
Practice the other movements
5 rounds
In 3 minutes, complete 7 Deadlifts (315/225#/heavy) and 50 Double Unders (100 Singles)
With the remaining time, max reps of each movement per round.
Round 1 – KBS (50/35#)
Round 2 – Pistols
Round 3 – 2-handed KB Clean
Round 4 – Burpees
Round 5 – KB Push Jerk (alt. every 5)
*3 min rest after every round
*score is total reps (not including DL + skipping)
Please cancel my 6 am. Thanks.
Love the picture, Heather!
Group warm up and mobility
Strength: deadlifts: 75, 85, 95 (×7 reps)
WOD:5 rounds of: (in 3 minutes)
-7 de[email protected] 95
-100 singles
Round #1 remaining time KB swings @20
Rounds#2 remaining time pistols (orange box) (40)
Round #3 remaining time2 handed KB cleans @20 (11)
Round#4 remaining time burpees (22)
Round #5 KB JERK (20)
rest 3 minutes between each round
Total 143…round 1 had (50 reps)
Great work 6 amers ans great class Kevin! Happy Monday everyone! 🙂
50 reps in one round!! wowzers!
Good job Ginette! Nice weight on the DL’s.
Great picture Heather! 🙂
MOB x 1
10 Burpees
Build up to WOD weight for deadlifts (105#)
Practice the other movements
5 rounds
In 3 minutes, complete 7 Deadlifts (315/225#/heavy) and 50 Double Unders (100 Singles)
With the remaining time, max reps of each movement per round.
Round 1 – KBS @20 lbs. (50 reps)
Round 2 – Pistols, to a 20″ box (42 reps)
Round 3 – 2-handed KB Clean @ 20 lbs. (22reps)
Round 4 – Burpees (22 reps)
Round 5 – KB Push Jerk (alt. every 5) @ 20 lbs. (25 reps)
*3 min rest after every round
Score = 161
Fun workout. Thanks Kevin for pushing us to keep moving. Happy Monday! 🙂
Group WU
Strength DL
135×7 – 225×7 – 245×5
Wod In 3 mins 7 [email protected] & 50 DUs
Time remaining max reps of:
R1 – KBS @50 = 45
R2 – Pistols = 42
R3 – 2 Handed KB Cleans = 18
R4 – Burpees = 14
R5 – KB Jerks(alt ever 5 rps) = 20
Total 139
Hit a wall on the KB Cleans. I can feel my cardio coming back a little more. Had less and smaller breaks compared to last week.
Nice pic! 🙂
Mobility and 10 burpees
Group Mob. and build up to wod weight for DL – got to 175 then realized I also had to do double unders AND amrap of a movement so dropped a couple plates.
5 rounds
In 3 minutes, complete 7 Deadlifts (155#) and 50 Double Unders (I picked 30 double unders… want to make sure I had enough time for my AMRAPs)
With the remaining time, max reps of each movement per round. Rest 3 min after each round.
R1 – KBS (30#)
R2 – Pistols (12 inch box + 45 + 10 plates)
R3 – 2-handed KB Clean (30#)
R4 – Burpees
R5 – KB Push Jerk (alt. every 5 – 30#)
Total reps: 33, 38, 12,16, 22 – total 121
I loved this WOD!
* Note: We could only use one weight for the KB, and the limiting factor were the jerks from my left arm.
Future self: Go heavier on the DL – those were all unbroken and easy. If you are (and you should be) better at Double’s, attempt 50. The 7DL and 30DU were done between 1 min and 1:20 … so future stronger faster me should be able to do more 🙂
Strength DL
125×7 – 135×7 – 145×5
WOD
5 rounds 3 mins each, rest 3 min between rounds
7 DL 145#
50 DUs
Time remaining max reps of:
R1 – KBS 35# = 47
R2 – Pistols (12″ box + 10# plate) = 30
R3 – 2 Handed KB Cleans 25# = 26
R4 – Burpees = 19
R5 – KB Jerks 25# (alt ever 5 reps) = 24
Total: 146
I didn’t hear the part about only using 1 KB, so I was heavier on the KBS than I would have been. DL’s felt good – glad I didn’t go with 165#…I wouldn’t have made it.
Mobility and 10 burpees
Group mobility and barbell Wu
Warm up to Wod weight deadlift
Practice all moves
Wod rx’d 158 reps
Had to do all pistols off left leg. Right knee too sore. Dl’s and doubles felt pretty good.
Great class Kevin and great work 6 amer’s!
That will be one sore bum cheek tomorrow 😀
Nice work Shane! I’m way too sore to WOD today, but looks like a good one!
I can’t believe you wod’ed today. Nice work. 🙂
Other than the sore leg I am good to go.
For future reference.
Kb’s (56)
Pistols (22 left leg only)
Kb clean (25)
Burpees (27)
Kb jerks (28)
Dont take so many breaks…
Reminder, we have yoga tonight for those that want to get a good stretch on! It’s a great class!
Mob + 10 Burpees
Group mobility and barbell Wu
Build up to WOD weight for deadlifts
Practice the other movements
5 rounds
In 3 minutes, complete 7 Deadlifts (225#) and (100 Singles)
With the remaining time, max reps of each movement per round.
Round 1 – KBS (50#) -42
Round 2 – Pistols -19
Round 3 – 2-handed KB Clean -20
Round 4 – Burpees -26
Round 5 – KB Push Jerk (alt. every 5) -20
Total Reps–>127
great work morning peeps!
Mobility +10 Burpees
Group Mob
Build up to WOD Weight Deadlift:
85-125-135-150
WOD: 5 rounds
3 mins each, rest 3 min between rounds
7 DL @ 150#
50 DUs
Time remaining max reps of:
R1 – KBS 25# (53)
R2 – Pistols (34)
R3 – 2 Handed KB Cleans 25# (26)
R4 – Burpees (27)
R5 – KB Jerks 25# (alt ever 5 reps) (28)
Total: 168 Reps
Thanks for the great class Blake!
Open gym
WUx1 + 10 Reps of each movement in WOD
WOD:“Filthier 30’s”
30 box jumps 30″
30 chest-to-bar pull-ups
30 kettlebell swings 70#
30 lunges 95#
30 knees-to-elbows
30 push presses 95#
30 good mornings 25# plate
30 wall ball shots 20# @ 11ft target
30 burpees
30 triple-unders
Time: 22 burped at 30min cap.
On a positive note I got a few triple unders today while warming up for the WOD.
thanks Steph!
Liked by 4 people
I’m not assuming 4 people will like my comment. copy paste error 🙂
Great job on taking on this one!!
Looks like we would have had a good race on this wod! 🙂
PS – my OCD made me like your post just to try to get it closer to 4 likes..
lol. I’m like that too but I refuse to like my own post
do itttttt
Ok, you’re at 3. Now you HAVE to. Please?
I’m also OCD about not giving in to peer pressure.
haha!
Mob
Group mob
Dead lifts
125/145/150
5 Rounds (3 min between rounds)
In 3 mins 7 dead lift(#150) & 100 singles
Then max reps of remaining time
R1 KBS (#25)- 35
R2 pistols (black box)- 30
R3 2 handed KB clean (#25)- 17
R4 Burpees- 13
R5 push jerk KB& alternate arms (#25)- 22
Total reps- 117
mob +10 burpees
group wu
build up deadlift 135×7 185×5
5 round in 3 min
7 DL + 50 DU (100 single)
R1 pistol (40#) 50 rep
R2 pistol box 30 rep one leg
R3 2 handed KB clean 31 rep
R4 burpees 30 rep no jumping
R5 KB jerk (push press 40 rep)
total 181
Nice to see you and Rachel tonight!
Mobility + 10 burpees
group mobility
build up deadlift 85×7 105×5 125×5 145×5 150×3
5 round (In 3 min buy in with DL + DU then max reps)
7 DL @150# + 50 DU
R1 KBS @30# – 45 reps
R2 pistol @ 12’box with 45# – 45 reps
R3 2 handed KB cleans rep – 13 reps
R4 burpees – 22 reps
R5 KB jerk – 18 reps
total 143
First 2 rounds of DU’s were unbroken, 3rd round – very broken, 4th and 5th round – 30/20 40/10.
Well needed yoga session after this WOD!
Group warm up and mobility
Strength: deadlifts: 75, 85, 90, 100#(×5 reps)
WOD:5 rounds of: (in 3 minutes)
-7 [email protected] 100#
-100 singles
Round #1 KB swings @20# (39 reps)
Round #2 pistols (bench) (45 reps)
Round #3 2 handed KB cleans @20# (19 reps)
Round#4 burpees (10 reps) *ran out of time as my skipping rope broke–thanks for the help Jenn and Steph*
Round #5 KB JERK (30 reps)
rest 3 minutes between each round
Total 143
Cash out 800m row
mob + 10 burpees
group wu
Strength: deadlifts x 7
135-185-225-285
WOD:5 rounds of: (in 3 minutes)
-7 [email protected] 225
-100 singles
Round #1 remaining time KBS @ 50# (37)
Rounds#2 remaining time pistols with small box + 45# plate (21)
Round #3 remaining time KB cleans @ 50# (20)
Round#4 remaining time burpees (20)
Round #5 KB Jerks @ 35# (21) dropped weight because of shoulder injury
rest 3 minutes between each round
Total 119
Mobility
Bergner WU
DL
135X5 225X3 315X1
WOD:
Rx’d 100
Review: DU were ugly tonight! You cannot pay me to lift anything else tonight
Thanks Mario/ Kevin
Great job!
Mob + WUx1
Back Squat WU – 10×135#, 5×225#
Back Squat 4-4-4-4-3-3-3-2 reps
(lift every 3 min)
250-255-265-276-285-290-300-305#
Press WU – 10×45#
Press 9-9-9-9 reps
(lift every 3 min)
85-95-105-115#(x8)
Snatch WU
– HPS 10×45#
– HS 5×65#
– S 5×95#, 5×115#
Snatch 4-4-4-3-3-2-2-2 reps
(lift every 3 min)
125-130-135-140-145-150-155-155#
Intervals – Rowing:
– 5x300m, rest 2 mins btwn
= 1:02 – 0:59 – 1:01 – 1:01 – 1:02 … that escalated quickly…
WOD Rx’d
KBS – 58
Pistols – 29
KB Clean – 26
Burpees – 25
KB Jerk – 25
Total – 163 (sorry Shane)
Then YOGA!!!
Nice work.
Dios Mio!!! Amazing! Whatever Mr. ugh the pistols are going to take me out! How the F! did you find the strength to do 25 jerks? I got 6 LOL How did you break up the DL’s?
Ha! I knew I needed over 20 to get Shane, so I found the strength 🙂 In the 3rd round, I broke the DL’s 5+2, but it made the last 2 harder. So I just paused at the top for a quick rest on the last 2 round and did them unbroken.
Mob + 10 burpees
Wod: dl 180#, pistols with 18″ box, everything else rx’d
Total: 132 reps
Dl were heavy
Buildup to DL WOD weight
55#x7 85# x7 105#x7
Then I chickened out and took 10# off because I wasn’t sure if I could keep it up for the entire WOD
Mobility + 10 Burpees
Group WU
Build up to WOD weight for deadlifts
95-105-115
Practice the other movements
WOD: 5 rounds
In 3 minutes, complete 7 Deadlifts @115# and 100 Singles
With the remaining time, max reps of each movement per round.
Round 1 – KBS @25# = 55
Round 2 – Pistols (small box + 2 10# weights) = 51
Round 3 – 2-handed KB Cleans = 30
Round 4 – Burpees = 30
Round 5 – KB Push Jerk (alt. every 5) = 31
*3 min rest after every round
Total: 197
Cashout: Yoga
Great class Mario. Good job everyone!
Mobility
10 burpees
Group mobility + WU
Build up to DL weight
95-135-155-145
WOD: 5 rounds
3 min to complete:
7 Deadlifts @ 145#
100 singles
Rd 1: KBS @25# (41)
Rd 2: pistols (to plate of deadlift bar) (22)
Rd 3: KB cleans (18)
Rd 4: burpees (15)
Rd 5: KB Jerks (18)
Score: 114
Group warm up and mobility
Strength: deadlifts: 55,55,65,65
WOD:5 rounds of: (in 3 minutes)
-7 [email protected] 65
-100 singles
Round #1 KB swings 25# (40)
Rounds#2 pistols (orange box) (42)
Round #3 2 handed KB cleans 25# (18)
Round#4 burpees (24)
Round #5 KB JERK 25# (26)
rest 3 minutes between each round
Total 150
Group warm up and mobility
Strength: deadlifts: ,85, 90 (×7 reps)
WOD:5 rounds of: (in 3 minutes)
-7 [email protected] 90
-100 singles
Round #1 remaining time KB swings @20
Rounds#2 remaining time pistols (orange box)
Round #3 remaining time2 handed KB cleans @20
Round#4 remaining time burpees
Round #5 KB JERK
rest 3 minutes between each round
Total 143…
I LOOOOOOVED this WOD!!!
MOB x 1
10 Burpees
Build up to WOD weight for deadlifts (185#)
Practice the other movements
5 rounds
In 3 minutes, complete 7 Deadlifts (315/225#/heavy) and 50 Double Unders (100 Singles)
Used 185~# & 100 singles
With the remaining time, max reps of each movement per round.
Round 1 – KBS @ 35lbs. (46 reps)
Round 2 – Pistols, to a 12″ box + 45# & 25# plates (24reps)
Round 3 – 1 hand KB Clean @ 35 lbs. (18 reps)
Round 4 – Burpees (22 reps)
Round 5 – KB Push Jerk (Right only) @ 35 lbs. (19 reps)
Total 129
Group warm up and mobility
Strength: deadlifts: 75, 85, 95 , 105
WOD:5 rounds of: (in 3 minutes)
-7 [email protected] 105
-100 singles
Round #1 remaining time KB swings @30lbs (51)
Rounds#2 remaining time pistols (orange box) (55)
Round #3 remaining time2 handed KB cleans @35 (25)
Round#4 remaining time down ups(26)
Round #5 KB JERK (34)
rest 3 minutes between each round
Total: 191
All the movements with KB were at 30lbs.
Mob + 10 burpees + 20 double unders + more mob
Build up to a heavy deadlift and practice movement
75lb, 80, 95, 105 (70%)
WOD: 5 rounds
In 3 min. complete 7 deadlifts and 50 double unders
Max reps with remaining time of:
R1 = 54 KBS @ 20lbs
R2 = 39 pistols (20 inch box)
R3 = 18 2 handed KC Clean
R4 = 28 burpees
R5 = 16 KB Jerk
Total = 155
Note = keep working on lower box size for pistols, up weight for KB jerks