Monday WOD

4 rounds of:
30 Double Unders
20 Kettlebell Swings

Compare to Oct.7/10

Burpee Lateral Jumps...harder than regular burpees?

31 thoughts on “Monday WOD”

  1. WUx3

    Strength: Shoulder Press (very light; shoulder injury)
    10x 15-20-25

    WOD:
    4 rounds of:
    30 Double Unders
    20 Kettlebell Swings (35#)

    T = 8:04
    Lung capacity is really frustrating me..

  2. Overhead Squats 1x
    95-135-155-165(PR)

    WOD:
    4 rounds of:
    30 Double Unders
    20 Kettlebell Swings (53lbs)

    Time: 6:58

    Last Oct was 7:49 but with one arm and 35lbs

  3. WUx3

    Strength: clean x 3 (very light; practice form)
    45,50,50,50,50

    WOD
    4 rounds of:

    90 single
    20 Kettlebell Swings (20#)

    T = 7:12

    cashout – figure 4
    plank 1 min

  4. WUx3

    Strength: back squats x 3
    135,155,175,185,200

    WOD:
    4 rounds of:

    3 rounds 90 singles
    1 rounds 5 Double Under 75 singles
    20 Kettlebell Swings (40#)

    T = 7:17 (oct. 7 time 8:15)

    cashout – figure 4

  5. WU x2
    Front Squat x5
    85 95 105 120 130(PR Reps)

    4 Rounds
    30 Double unders
    20 KBS #35

    6:10

  6. Did a workout in my sister’s basement in Ottawa!

    4 rounds:
    20 walking lunges (should’ve done more!!)
    15 pushups
    20 floor wipers (each side)

    Time: 12:33 (the floor wipers were the hardest!)

  7. WU x 3

    Strength: Back Squat (x5)
    95-115-135-145-145 (PR)
    *have to work on keeping knees open, but otherwise happy with this*

    WOD
    4 rounds of:
    30 Double Unders (subbed 90 singles)
    20 Kettlebell Swings (35#)

    Time – 6:23

  8. Wu x3
    strength cleans 5’s
    50-55-60-65-75

    WOD 4 rounds
    90 singles
    20 KBS #35
    time= 6:23

  9. WU X3
    Strength: Push Press
    45×5 – 65×3 – 75×3 – 75×3 – 80×3
    Technique needs some work.

    WOD: 4 rounds
    90 Singles
    20 KBS @ 30#
    TIME —> 7:31 🙂

    Previous time on Oct 7 was 9:24 with 25# KBS

    Cashout: Figure 4 Stretch — good one!

  10. CFWU x 3

    Strenght – Push Jerk x 1
    100-125-145-165(F)-165

    WOD – 4 Rounds of
    30 Double Unders
    20 KBS 53#
    Time: 8:25

  11. WOD as Rx’d
    4:10
    Was looking for sub 4 but my rope wouldn’t co-operate in round 4.

    Good to see the NB gang again. Thanks Kevin, Marc, Pierre, and friends. Best of luck over the next few weeks. I’m pulling for you guys!

  12. Warm-up x3 (3×10 dips, yellow band)

    OHSx5
    55-65-75-85-95(PR, last time had 90×4)

    WOD: 4rounds
    – 90 singles
    – 20 KBS @ 35# (all KBS unbroken, my back help up throughout, hurray!)
    Time: 7:00(?)

    Good job everyone, good to be back after a bit of a break!

  13. strength: dead lifts
    5X50
    5X75
    5X85
    5X100
    5X110

    WOD: 4rounds
    – 90 singles
    – 20 KBS @ 20 lbs

    Thanks for the 1-on-1 coaching, Jeff!

  14. Push Press – 3RM —> 165

    WOD (53#) —> 8:50

    Not good and not my day.
    Need more practice and adjustment to the new lighter rope.

  15. WU x 3 (big fan of this!)

    Deadlifts: 5 x 115,135,155,175,185

    WOD (90 Singles, 4O lbs KB): 7:23

    Great night at the gym, well done guys! Best part of all, no broken lightbulbs.

  16. WU x 3
    Back squat (5) 105-115-130-140 stopped at 4th set because my wrist was bugging me, and 1:30 left on the timer… the timer is a good idea by the way!

    WOD:
    4 rounds of
    20 Double unders and 30 single skips
    20 KBS

    Time: 11:03… one minute over the last time, but still a PR because I did DU’s instead of all singles. Next time this comes up I’m ready for double unders only 😀

  17. WU x 3
    Strength = Push Press x 5
    5-5-5-5-5
    85-95-105-115-125

    WOD – 4 Rounds of
    30 Double Unders
    20 KBS 40#
    Time: 6:42

    Starting to really feel some strength coming back into my back again. Usually with any of the Presses I can feel where I’d herniated my disc, but today and the last few weeks have been really good. Feeling like I’m finally getting back on track since I first aggravated it in late October.

    Great job 6:30 crew!

  18. WUX3

    Strength – Push Jerks X5
    95-105-115-125-135(PR for Reps) did 140×3 as extras(PR for reps)

    WOD:
    4 rounds of
    10 Double Unders and 60 Skips
    20 KBS @ 50#

    Time –> 10:45

    Was strugling the 3rd and 4th round big time with DU’s. Good thing I did all my KBS unbroken.

    Great job 6:30 crew!

  19. FS 5’s with one min break
    135-155-175-195-205
    WOD as Rx’d -> 5:29PR of 9 sec from Oct.

  20. WUx2
    Strength – push jerk x 3
    35-40-45-50-60

    WOD (change for change)
    90 singles
    20 KBs 20#
    4 rounds – 7:25

  21. Warm-up x 2
    Cleans x 5
    45-55-65-75-85 PR! 🙂

    Change for Change Did this on April 4th.

    4 Rounds of
    90 singles
    20 KBS (25#)

    Time: 7:36

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