Get your HAT ORDER in by Thursday!
The ROWING CLINIC is moved to next Sunday (Jan.26). If you can make it, there’s still 2 spots left!
EMOM x 25 min
Min 1 – 12-15 Russian KBS 70/53
Min 2 – 30-50 DU’s
Min 3 – 10-15 T2B
Min 4 – 15/12 Cal Row
Min 5 – Rest
EMOM x 25 min
Min 1 – 12-15 Russian KBS 70/53 – 53#
Min 2 – 30-50 DU’s- DU attempts. Frustrating
Min 3 – 10-15 T2B – 10 T2B
Min 4 – 15/12 Cal Row – 35,34. 38,38.40 seconds
Min 5 – Rest
EMOM x 25 min
Min 1 – 15 Russian KBS – 70#
Min 2 – 75 Single Skips
Min 3 – 15 Knee Ups
Min 4 – 15 Cal Row
Min 5 – Rest
EMOM x 25 min
Min 1 – 12-15 Russian KBS 70/53 ([email protected]#)
Min 2 – 30-50 DU’s(practiced)
Min 3 – 10-15 T2B (15 knee raises)
Min 4 – 15/12 Cal Row (12 each round)
Min 5 – Rest
EMOM x 25 min
Min 1 – 12-15 Russian KBS 70/53 – 70# (OK)
Min 2 – 30-50 DU’s – 30 DU’s each round (unbroken each round… increase number)
Min 3 – 10-15 T2B – 12 / round was goal (sets of 3’s instead to dropping to singles)
Min 4 – 15/12 Cal Row – 15 cals
Min 5 – Rest
EMOM x 25 min
Min 1 – 12-15 Russian KBS 70/53- used 70#
Min 2 – 30-50 DU’s – 10-14-13-10-10 du
Min 3 – 10-15 T2B – leg raises
Min 4 – 15/12 Cal Row 15cals
Min 5 – Rest
Emom 25mins
1- (15) Russian kbs(35#)
2- (5) dbl under attempts
3- (12) Hanging knee raises
4- (12) Cal Row
5- Rest
EMOM x 25 min
Min 1 –15 Russian KBS 35#
Min 2 – 30-50 DU attempts aka a minute of being pissed at a rope
Min 3 – 10 knee raises
Min 4 – 12 Cal Row
Min 5 – Rest
Wod
Min 1- 15 lbs 80#
Min 2- 35 du’s
Min 3- 11 t2b
Min 4- 15 cal row
Min 5-rest
EMOM x 25 min
Min 1 – 12-15 Russian KBS 70#
Min 2 – 50 DU’s
Min 3 – 15 T2B
Min 4 – 15 Cal Row
Min 5 – Rest
Fun WOD!
Thanks Kevin!
EMOM x 25 min
Min 1 – 15 Russian KBS @53#
Min 2 – 50 DU’s
Min 3 – 15 T2B
Min 4 – 12 Cal Row
Min 5 – Rest
Hand ripped round 4 so round 5 did 2 T2B and 13 hanging leg raises…because I am a baby.
Thanks Shane. Cardiac Arrest lol
EMOM x 25 min
Min 1 – 12-15 Russian KBS 70/53 60#
Min 2 – 30-50 DU’s
Min 3 – 10-15 T2B leg raises
Min 4 – 15/12 Cal Row
Min 5 – Rest
Thanks Kevin
EMOM x 25 min
Min 1 – 12 Russian KBS 70#
Min 2 – 20-25 DU’s (PR got 8 DU in a row!!!!)
Min 3 – 10 T2B
Min 4 – 15 Cal Row
Min 5 – Rest
Goal was to get better at DU’s
EMOM 25 mins
Min 1: 15 KBs at 50#
Min 2: DU attempts (some days I can get 20+, some days I’m lucky to get one.. today, I was lucky to get one)
Min 3: 12 knee raises
Min 4: 12 cal row
EMOM x 25 min
Min 1 – 12-15 Russian KBS 60# move up next time
Min 2 – 30-50 DU’s 3rd round I got 15 in a row. So that’s good.
Min 3 – 15 knee raises
Min 4 – 15/ Cal Row
Min 5 – Rest
Good, still getting over cold
EMOM x 25 min
Min 1 – 12 Russian KBS @ 45#
Min 2 – DU attempts. Earned a lot of whip marks
Min 3 – 10 leg raises
Min 4 – Cal Row – consistently got 10 cals
Min 5 – Rest
Rough one! Lots of swearing.
Did open gym 5pm
Squat clean / split jerk test 1 rep max
135-155-175-195-215-225-235-245-255
Stopped once form got sloppy. 10# off PR
EMOM x 25 min
Min 1 – 12-15 Russian KBS 70/53 – 70# 15 reps
Min 2 – 30-50 DU’s did 30 each round
Min 3 – 10-15 T2B – 10 singles each round
Min 4 – 15/12 Cal Row – 15 cals
Min 5 – Rest
EMOM x 25 min
Min 1 – 15 Russian KBS 53
Min 2 – 50 DU’s (last 3 rounds were unbroken.. cool!)
Min 3 – 10-15 T2B (knee raises that probably looked more like knees to elbows)
Min 4 – 12 Cal Row
Min 5 – Rest
Fun one!
Then OG with Sam
Bench 5 x 12 (65 – 70 – 75 – 80 – 85)
Ring Pushups 3x to failure (8- 11 – 13) Discovered if I go down and back up quickly, I could get more 🤷♀️
DB Flys 4 x 10 (15- 15 – 15 – 15) Left shoulder doesn’t like me today, stayed at 15
Skull Crushers 5 x 12 (10 – 15 – 20 – 20 – 20)
60 Banded Tricep Extensions(purple band).. ouch! Rested a few times 🤦♀️
Open gym:
Pause position clean pulls – 4 x 2 (85/105/115/125)
Squat clean + tempo front squat + split jerk x 6 (75/80/85/90/95/100)
Double under practice — went well, until I got to the WOD.
WOD
Buy in – 15 double unders
3 rounds:
2 box muscle up (20′ box – these went well)
3 squat clean and split jerks (85#)
4 HSPU (these went well)
Cash out – 15 double unders — took me an eternity.
EMOM x 25 min
Min 1 – 15 Russian KBS (60#)
Min 2 – Double under attempts – Legit zero. F*** these.
Min 3 – 15 T2B (Only got 13 on last round)
Min 4 – 9 cal bike
Min 5 – Rest
Open gym
Bench 5 x 12 (65/70/75/80/85)
Ring Pushups 3 sets til failure. Elevated with fee on box. (14/11/11)
DB Flys 4 x 10 (15/20/20/20)
EZ bar Skull Crushers 5 x 12 (10 /15/20/20/20)
60 Banded Tricep Extensions – Purple Band – Took three sets.
EMOM 25 Minutes
Minute 1 – 12 Russian KBS @ 53
Minute 2 – 30-35 DUs
Minute 3 – 10 Leg Levers
Minute 4 – 12 Calorie Row
Minute 5 – Rest
Fun times! Thanks Ingrid.