EMOM for 12 min
Min 1 – 10 KB Lunge (one bell, front rack, right)
Min 2 – 15 Situps
Min 3 – 10 KB Lunge (one bell, front rack, left)
Min 4 – 15 HR Pushups
10 rounds, each for time:
5-10-15-yard shuttle sprint
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.
Mobility
WU x 1 + 10 lengths of the gym
EMOM for 12 min
Min 1 – 10 KB Lunge @20#
Min 2 – 15 Situps
Min 3 – 10 KB Lunge @20#
Min 4 – 15 HR Pushups
10 rounds, each for time: (Thanks Gilles)
5-10-15-yard shuttle sprint
Fastest: 16.3
Slowest: 17.2
No PR Kevin LOL.
Thanks Mario. Great job everyone!
Well done! Great to have you join us early birds again 🙂
Mobility and Wu x 1 + 10 lengths of the gym
Group Wu and mobility
EMOTM for 12 minutes
10 kb lunges right hand @ 53#
15 abmat situps
10 kb lunges left hand @ 53#
15 HR Pushups
Wod
Fastest 14.72
Slowest 15.82
Stayed very consistent half were in the 14’s other half was in the 15’s.
Thanks for the class Mario, and great work everybody
Was nice to see Kelly this morning !
Please cancel my noon
10 rounds, each for time:
5-10-15-yard shuttle sprint
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.
Completed all 10 rounds:
– Slowest: 15.1 sec
– Fastest: 13.72 sec
Rounds accumulate… rest never seems like quite enough but you can push through.
EMOM for 12 min
Min 1 – 10 Right-Arm KB Lunge @50#
Min 2 – 15 Situps
Min 3 – 10 Left-Arm KB Lunge @50#
Min 4 – 15 HR Pushups
10 rounds, each for time w/ Josh & Fred:
5-10-15-yard shuttle sprint.
1) 13.97
2) 14.06
3) 13.97
4) 14.69
5) 14.19
6) 14.25
7) 14.56
8) 14.22
9) 14.18
10) 13.94
Fastest: 13.94
Slowest: 14.69
Average: 14.20
you were fast!
Mobility and Wu x 1 + CS+ 10 lengths of the gym
Group Wu and mobility
EMOTM for 12 minutes
10 kb lunges right hand (@ 35# then 40# after 1st round)
15 abmat situps
10 kb lunges left hand
15 HR Pushups
Wod
Fastest 14.34
Slowest 15.66
Well done am peeps!
Thanks Mario!
EMOM with 35# kb for the lunges
And I have no idea what my times were on the sprints. Fastest was 14:something. I partnered with Justin and took a pic of his times instead of my own, like the genius that I am…
mob wux1
10 lap of the gym
EMOTM 12 min
1 10 KB lunge right 35 #
2 15 sit up
3 10 KB lung left
4 15 HR push up
10 round each for time ( thank Kelly)
5-10-15 yard shuttle sprint
16.2
17.6
WU x 1
group wu
EMOM for 12 min
Min 1 – 10 KB Lunge @53#
Min 2 – 15 Situps
Min 3 – 10 KB Lunge @53#
Min 4 – 15 HR Pushups
10 rounds, each for time:
5-10-15-yard shuttle sprint
Fastest: 14.57
Slowest: 16.90
EMOM with 20# vest, 60# KB
Sprints
13.32 (Slowest)
13.19
12.75
———
with vest
14.12
14.78
14.15
———
12.88
12.69 (Fastest)
———
with vest
14.60
14.30
EMOM for 12 min
Min 1 – 10 KB Lunge (35#, front rack, right)
Min 2 – 15 Situps
Min 3 – 10 KB Lunge (35#, front rack, left)
Min 4 – 15 HR Pushups
10 rounds, each for time:
5-10-15-yard shuttle sprint
Each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total).
Rest as needed between sprints.
17.91
17.18 (fastest)
18.44 (slowest)
18.31
17.72
17.75
18.24
17.56
17.66
18.12
My first class back after 3 weeks.. Lunges felt heavy but i managed, and the push ups need work! I also apparently need to work on my running technique! I am happy i kept my times within two seconds..
See how I feel tomorrow! 🤣🤣
EMOM with 35# and ab mat
15.4
16.21 on round 10
Nice work 6pm class!
Thanks Amanda
EMOM with 35# kb for the lunges
Fastest: 14.34
Slowest: 15.6
I enjoyed that, despite it feeling like my head might explode…. the breaks were short!
EMOM for 12 min
Min 1 – 10 Right-Arm KB Lunge @35lbs
Min 2 – 15 Situps
Min 3 – 10 Left-Arm KB Lunge @35lbs
Min 4 – 15 HR PushupsEMOM for 12 min
10 rounds
5-10-15-yard shuttle sprint.
1) 16.18
2) 15.94
3) 15.87
4) 15.97
5) 15.97
6) 16:03
7) 16:00
8) 16:19
9) 15:81
10) 15:88
Fastest: 15:81
Slowest: 16:19
Great class Jo 😉 good job everyone!!!
EMOM for 12 min
Min 1 – 10 KB Lunge @15#
Min 2 – 15 Situps
Min 3 – 10 KB Lunge @15#
Min 4 – 15 HR Pushups
10 rounds, each for time:
100m rows
Fastest: 21.2
Slowest: 21.6
EMOM for 12 min
Min 1 – 10 Right-Arm KB Lunge @35#
Min 2 – 15 Situps
Min 3 – 10 Left-Arm KB Lunge @35#
Min 4 – 15 HR Pushups
WOD
Completed all 10 rounds
5-10-15-yard shuttle sprint.
Fastest: 14.25
Slowest: 15.72
Average: 14.98
Well, I’ve been meaning to post for about a month now. I’m getting really slack at recording my WODs in my handy little book so I’ll give this a whirl!
EMOM for 12 min
Min 1 – 10 KB Lunge (#30)
Min 2 – 15 Situps
Min 3 – 10 KB Lunge (#30)
Min 4 – 15 HR Pushups
Should have gone with #35
10 rounds, each for time:
5-10-15-yard shuttle sprints
Fastest: 14:38
Slowest: 14:84
Happy with my consistency but my direction changes felt sloppy. LOVE these types of WODs, brings me back to my football days!
EMOM for 12 min
Min 1 – 10 KB Lunge (one bell, front rack, right)
Min 2 – 15 Situps
Min 3 – 10 KB Lunge (one bell, front rack, left)
Min 4 – 15 HR Pushups
40lb , ab mat
10 rounds, each for time:
5-10-15-yard shuttle sprint
15:81
15:44 <— fastest
15:62
16:66<— slowest
16:59
15:63
16:55
16:07
16:56
16:35
That was fun , head felt like it was going to explode afterwards .
Thanks Jo