WOD @40#
Weight was ok for the walks but had to break up the squats right from the start.
Thanks Kevin!
Fred
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left)
10 Waiter Squats (right)
Used: 45-50-53-53-60#
Mario Richard
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left) (Finally got the hang of
10 Waiter Squats (right) these in round 4 🤪)
WOD @ 70#
Blake
Practiced Handstand Shoulder-Touches (on wall)
Managed to get to 7 touches.
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left)
10 Waiter Squats (right)
Used: 70-55-55-60-60
Stephdh120
Handstand practice
Stinkbug
Pike from box
Wall walk
5 rounds Nft
150′ walk w/single KB (R)
150′ walk w/ KB (L)
10 Waiter squats (R)
10 Waiter walk (L)
Janet
Handstand Practice
-pike on toes off box hold
-wall walks
-Kickups I did one after being a chicken for awhile lol first handstand PR!
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left)
10 Waiter Squats (right)
40# KB was hard to balance on arm in squats
Ran a mile didn’t time it
Heather Skeard
Handstand practice (I loved this cause my old gymnasty self came out)
Did a couple deficit HSPU but i focuses more on shoulder taps, walks and obstacles
Did 22 freaking handstand taps!!! SO happy, that’s a big PR. Last time I remember it was only 8!
Did obstacle walking over the 10# plate and then 10 & 25# plates
Did walking forward and backwards
NFT I used 35-35-40-45-45
Before class me and jeff practiced muscle ups (did better without chicken winging), I did some L sits, upside down skin the cats and some GHD sit ups.
My shoulders are burnt
Karen
OG
30 clean and jerks #85 (8 mins to complete)5:52- rest till 10 minute
30 pike push ups on box from knees
30 hard ring rows ( 20 from box)-till 18 mins- rest 2 minutes
2000m row
28:40
Thanks Shane
Aubrey
Handstand Practice
-stink bugs
-pike on toes off box hold
-wall walks
-Kickups PR on these glad I dared lol! Thanks for the help y’all
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left)
10 Waiter Squats (right)
40# *2
45# *2
50# *1
Thanks Kevin
Jeff Leech
Handstand Practice
-Stink bugs
-Kickups
-Negatives (+deficits)
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left)
10 Waiter Squats (right)
Fun workout. I really enjoy working on skills. Worked on handstand walks.
The wod was surprisingly tough #70 KB
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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Handstand Practice
– Pike pushups on box (knees)
– Wall walks
– HSPUs w 3 Ab mats
– HS
5 rounds NFT (love NFT WODs)
150’ with single KB (left) @ side
150’ with single KB (right) @ side
10 Waiter Squats (left)
10 Waiter Squats (right)
= 3 rounds @ 25#, 2 rounds @ 30#
(Next time try 35#)
Quality time with Shawn & Shane this AM 😊. Thanks guys! That was fun.
Lots of handstand stuff.
NFT WOD @ 60# KB
I did not like the squat part of this workout.
Handstand practice (holds for approx 50 sec ea)
WOD @40#
Weight was ok for the walks but had to break up the squats right from the start.
Thanks Kevin!
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left)
10 Waiter Squats (right)
Used: 45-50-53-53-60#
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left) (Finally got the hang of
10 Waiter Squats (right) these in round 4 🤪)
WOD @ 70#
Practiced Handstand Shoulder-Touches (on wall)
Managed to get to 7 touches.
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left)
10 Waiter Squats (right)
Used: 70-55-55-60-60
Handstand practice
Stinkbug
Pike from box
Wall walk
5 rounds Nft
150′ walk w/single KB (R)
150′ walk w/ KB (L)
10 Waiter squats (R)
10 Waiter walk (L)
Handstand Practice
-pike on toes off box hold
-wall walks
-Kickups I did one after being a chicken for awhile lol first handstand PR!
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left)
10 Waiter Squats (right)
40# KB was hard to balance on arm in squats
Ran a mile didn’t time it
Handstand practice (I loved this cause my old gymnasty self came out)
Did a couple deficit HSPU but i focuses more on shoulder taps, walks and obstacles
Did 22 freaking handstand taps!!! SO happy, that’s a big PR. Last time I remember it was only 8!
Did obstacle walking over the 10# plate and then 10 & 25# plates
Did walking forward and backwards
NFT I used 35-35-40-45-45
Before class me and jeff practiced muscle ups (did better without chicken winging), I did some L sits, upside down skin the cats and some GHD sit ups.
My shoulders are burnt
OG
30 clean and jerks #85 (8 mins to complete)5:52- rest till 10 minute
30 pike push ups on box from knees
30 hard ring rows ( 20 from box)-till 18 mins- rest 2 minutes
2000m row
28:40
Thanks Shane
Handstand Practice
-stink bugs
-pike on toes off box hold
-wall walks
-Kickups PR on these glad I dared lol! Thanks for the help y’all
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left)
10 Waiter Squats (right)
40# *2
45# *2
50# *1
Thanks Kevin
Handstand Practice
-Stink bugs
-Kickups
-Negatives (+deficits)
5 rounds NFT
150’ with single KB (left)
150’ with single KB (right)
10 Waiter Squats (left)
10 Waiter Squats (right)
Fun workout. I really enjoy working on skills. Worked on handstand walks.
The wod was surprisingly tough #70 KB