6 rounds for Quality
8 SA DB Press (50/35#)
10 DB Rear Step Alt. Lunges
10 Situps
*Alternate DB on each round
*15 min cap
Core Cashout
4 rounds
50 Flutterkicks (2 count)
15 Russian Twists
Q is for Quality
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Karen
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WOD
6 rounds for Quality
8 SA DB PP (30#)
10 DB Rear Step Alt. Lunges
10 Sit-ups
*Alternate DB on each round
*15 min cap
Cashout
4 rounds
50 Flutterkicks (2 count)
15 Russian Twists (25#) (2 count)
Thanks Ingrid!!
Wod at 50#
Cash out I used a 45#
Wod as posted using 30#
Plus cash out using 25# plate (Purple)
Thanks Julia
6 rounds for Quality
8 SA DB Press (@30#)
10 DB Rear Step Alt. Lunges
10 Situps
*Alternate DB on each round
Core Cashout
4 rounds
50 Flutterkicks (2 count)
15 Russian Twists (2 count)@25#plate
Mobility & Warm – Up
6 rounds for Quality
8 SA DB Press (50/15)
10 Rear Step Alt. Lunges
10 Situps
*Alternate DB on each round
*15 min cap
Core Cashout
2 rounds
20 Leg Levers
15 Russian Twists (15lb)
Was able to do the rear lunges, no weight, but still able to do them 🙂
Thanks Coach Ingrid for miming the warm-up parts!
Favourite sayings for today:
The only good Grimace is at McDonalds.
Turn your hearing aid up (yeah that back heater is super loud for us older folks :P)
6 rounds for Quality
8 SA DB Press
10 DB Rear Step Alt. Lunges
10 Situps
*Alternate DB on each round
*15 min cap
50,60,65#
13:52
Core Cashout
4 rounds
50 Flutterkicks (2 ct)
15 Russian Twists (2 ct) with 25#
Thanks Julia!
WOD
2 rounds at 50#
2 rounds at 55#
2 rounds at 60#
Cashout with 45# plate
FK – unbroken
Wod-
Used 50,60 and 70#.
That was no joke.
Cash out – 25#
6 rounds for quality
8 SA DB PP #30
10 Rear Step Alt. Lunges
Cashout
50 Fludderkicks usng ankle weights
15 Russian Twists #25 using ankle weights
Q Wod
6 Rds
20#
Cashout
4 Rds
35 Flutter
15 Russian T (15#)
WOD
2 rounds at 30#
2 rounds at 35#
2 rounds at 40#
Cashout with 25# plate as slow as possible
Thanks Jo!
43 birthday burpees for Dan
6 rounds for Quality
8 SA DB Press 35#
10 DB Rear Step Alt. Lunges
10 Abmat Situps
*Alternate DB on each round
*15 min cap
Slowwww Core Cashout
4 rounds
50 Flutterkicks (2 ct)
15 Russian Twists (2 ct) with 25#