2 cycles at each station
30 seconds on/30 seconds off
Down-ups
KBS (70/53#)
Med Ball Cleans (20/14#)
S2OH (75/55#)
Rowing (cal)
Repeat for 3 cycles
Compare to April 12/14
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I β€οΈ Saturdays @ CFM
It had been far too long since I’d been to one.
Lab:
Lots of mobilty
1 mile run with Vanessa
7:26 (definitely some sort of pr for me, thanks for the push Vanessa!)
WOD… All the things!
336 reps Rx
Great morning, so much engergy on a beauty day.
Thanks Steph!!
Open gym
10 jumping pull ups
Iron scap
Tabata plank/super mans with 2.5#
Bent over row 10×35#, 3 sets 10×55#
10 beat swing pulls
1 mile run with Cara 7:26 glad you joined me lady! π
WOD with 45# KBS, everything else RX
322 reps
Note for self: S2OH slow and wrist pain. You can do better
Congrats Bre on your 2 pull ups!!
Mobility + WUx1
WOD: 2 cycles at each station (30sec on/off)
3 cycles total
Down ups
KBS @ 45#
Med ball clean @ 14#
S2OH @ 55#
Row (calories)
334 reps – PR of 23 reps + 10# heavier KBS
Fun Saturday! Great seeing you Cara and Vanessa! π
Thanks Steph!
WOD Rx’d – Started on KBS
Down Ups = 5-5-4-4-5-7= 30
KBS = 15-11-8-10-9-10 = 63
Med Ball Cleans = 9-10-8-8-6-9 = 50
S2OH = 28-21-20-26-25-25 = 145
Rowing (cals) = 6-6-5-5-4-5 = 31
Total = 319
Thanks for the class Steph!!!
Open Gym
3 set of
Hallow hold 5 sec x10; and
Super mans 5 sex x10.
Back extension on GDH machine
10×3
Shoulder ban activation warm up
Muscle up mobility warm up on bar
MU on rings 3-2-2
WOD
KBS 45#
428 Reps
Morgan… Maybe you should do your supermans at home βΊοΈ
Lol
Rx 346 started on the rower.
First two actual pull ups weow !
Wod
45# KBS everything else RX
353 reps
2 cycles at each station
30 seconds on/30 seconds off
Down-ups
KBS (70/53#) scaled to 30#
Med Ball Cleans (20/14#)
S2OH (75/55#)
Rowing (cal)
Repeat for 3 cycles
239 reps