WOD (Blue/Purple)
8 Ring Rows
10 Med Ball Sit Ups 14#
15 American KBS #35
Total 7 Rounds (1:32/1:40/1:48/1:49/1:58/1:45/1:28 – really had to push that last round to finish)
Great Thursday, as always!
Rémi F.
Split Jerk
Build to a heavy single
95-115-135-155-155 (working on technique)
AMRAP for 12 min
5 Strict Pullups
10 Med Ball Situps
15 American KBS (45#)
5 rounds + 10 KBS
Christie Neate
Split Jerk
Build to a heavy single
55-75-85-95-105-105-105#
AMRAP for 12 min
8 Ring Rows
10 Med Ball Situps 10#
15 American KBS (30#)
Cheryl
Split Jerk
Build to a heavy single: 35,45,50,55,60,65,65#
Note to self: push knees out on the dip, land in longer lunge to get lower
AMRAP for 12 min
8 Ring rows
10 Med Ball Situps (10#) + abmat
12 American KBS (30#) – surprised myself! Had the 25# nearby just in case.
>> 5 rounds + 8 RRs + 7 MBSUs
Thanks Kevin! This level method stuff really work. 😁
Fred
Split Jerk
Build to a heavy single
115-135-165-185-195-205-215# (matched PR… felt good)
AMRAP for 12 min
5 Weighted Pullups – Scaled to strict PUs
10 Med Ball Situps @ 20#
15 American KBS (50/35#)
Score: 5 rounds + 6 SUs
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…
Mobility and warm-up
Strength (Modified due to Injury)
Front Squats – (Squat Safety Bar – due to injury).
WU – 65# x 5 Reps for 2 sets
85# x 5 Reps for 2 sets
95# x 5 Reps for 2 sets
WOD (Modified)
AMRAP for 12 mins
Air Squats x 15
Leg Levers x 15
Good Mornings x 15
Completed 5 Rounds + 15 Air Squats + 15 Leg Levers.
255 Total Reps
Thanks Shane!!
Strength – Jerk
55(5)-70(3)-80(2)-85(2)-90(2)-100(1)-105(1)
WOD (Blue/Purple)
8 Ring Rows
10 Med Ball Sit Ups 14#
15 American KBS #35
Total 7 Rounds (1:32/1:40/1:48/1:49/1:58/1:45/1:28 – really had to push that last round to finish)
Great Thursday, as always!
Split Jerk
Build to a heavy single
95-115-135-155-155 (working on technique)
AMRAP for 12 min
5 Strict Pullups
10 Med Ball Situps
15 American KBS (45#)
5 rounds + 10 KBS
Split Jerk
Build to a heavy single
55-75-85-95-105-105-105#
AMRAP for 12 min
8 Ring Rows
10 Med Ball Situps 10#
15 American KBS (30#)
Split Jerk
Build to a heavy single: 35,45,50,55,60,65,65#
Note to self: push knees out on the dip, land in longer lunge to get lower
AMRAP for 12 min
8 Ring rows
10 Med Ball Situps (10#) + abmat
12 American KBS (30#) – surprised myself! Had the 25# nearby just in case.
>> 5 rounds + 8 RRs + 7 MBSUs
Thanks Kevin! This level method stuff really work. 😁
Split Jerk
Build to a heavy single
115-135-165-185-195-205-215# (matched PR… felt good)
AMRAP for 12 min
5 Weighted Pullups – Scaled to strict PUs
10 Med Ball Situps @ 20#
15 American KBS (50/35#)
Score: 5 rounds + 6 SUs
Split Jerk
Build to a heavy single
85×5-95×3-105×2-115×2-125-135-145
AMRAP for 12 min
5 Weighted Pullups-20# WB
10 Med Ball Situps-20# WB+AbMat
15 American KBS (50#)
6 rounds +4 WPU’s
Thanks Shane!
Split Jerk’s to 205.
Not quite back to PR levels but getting there.
AMRAP for 12 min
5 Pullups (1st two rounds weighted then…not)
10 Med Ball Situps @ 20#
15 American KBS @ 50#
5 Rounds plus 2 pullups
Split Jerk
Build to a heavy single
55×3 65×3 70×2 75×2 80-85-90
AMRAP for 12 min
8 ring rows
10 Med Ball Situps (10#)
15 American KBS (30#)
6 rounds + 9 sit-ups
Total reps 215
Thanks Julia
Split jerks
75/85/95/100/105#
(Did 105 split jerk then in reset dropped bar)
Amrap 12min
8RR
10 med ball Situps (10#)
12 American kbs (25#)
Total- 7rds & 5 RR
Split Jerk
Build to a heavy single
95-115-120-135-155-175(PR)
AMRAP for 12 min
5 Weighted Pullups 20#
10 Med Ball Situps 20#
15 American KBS 40#
6 Rounds + 3 Pull ups
Was doing 15 MB sit ups for the first four rounds until I realized it was supposed to be 10 🤦♂️
Thanks Julia!
Extra fitness 😂 good job on the PR
Thanks
Strength – Split Jerk
Up to 105
WOD
4 pullups (slow negatives)
10 Med Ball Sit Ups 14#
15 American KBS #35
5 + 5 situps
Thanks Blake! It was a grip killer!
Split Jerk
Build to a heavy single
95-135-155-175-185-195-205
AMRAP for 12 min
3 Strict Pullups
10 Med Ball Situps
15 American KBS (35#)
6 rounds + 3 situps
Strength – Jerk
65(5)-85(3)-95(3)-105(2)-115(2)-125(1)
WOD (Brown/Blue)
5 Weighted Pullups 20#
10 Med Ball Sit Ups 20#
15 American KBS #35
Total 5 Rounds + 5 Pullups + 10 SUs + 1 KBS
From the second round on, did 3 weighted pullups and then switched to strict pullups in order to keep going.
Fun Wod!!
Completed 7 rounds and 3 pullups.
Thanks for the great class Kevin
Split Jerk
Build to a heavy single
75-95-115-125-135-145(fail… need to get under faster)
AMRAP for 12 min
5 Strict Pullups
10 Med Ball Situps 20#
12 American KBS (35#)
5 rounds + 4PU