Shoulder Prehab Session by Julia Steeves (physiotherapist)
October 1st, 7:30pm
Members – $10
Non-Members – $15
Have questions about your shoulders? Wondering how to avoid injury, perform better, and get the best out of your shoulders?
During this 60 minute, interactive session, you’ll have the opportunity to ask questions, and try different shoulder exercises and stretches.
150 Double Unders
5 rounds
45 Box Steps
30 Squats
15 Burpees
800m Run
150 Double Unders
5 rounds
40 Box Steps
25 Squats
10 DownUps
600m Run
Ran at 20min – 3 rounds + 20 Box Steps
150 Singles
With 25 min cap:
150 Single Unders
4 Rounds
35 Step ups 20″
20 Squats
15 Down ups
30 cal bike
At 25 minutes, 28/30 cal
150 Double Unders
5 rounds
45 Box Steps
30 Squats
15 Burpees
800m Run
Had 4 rounds plus the 45 step ups done at 20 minute mark
Time 24:20
Completed workout when I finished the run
150 Singles
5 rounds
40 Box Steps
25 Squats
10 Burpees
800m Run
25:59
75 Double Unders [blue]
5 rounds [purple]
40 Box Steps
25 Squats
12 Burpees
800m Run [purple]
30:00
100 doubles
5 rounds
40 box step ups (24 inches)
25 air squats
12 burpees
800m run
Finished 24:42
[email protected]
150 Double Unders -PR of 117 Unbroken π
5 rounds
45 Box Steps
30 Squats
15 Burpees
800m Run
Time 24:07
Merci Ingrid!
24in box
Nice work !! Impressive
150 Singles
5 rounds
40 Box Steps
25 Squats
10 Burpees
800m Run
150 Single Unders (Orange) – unbroken (miracle)
5 rounds
35 Box Steps (Orange) – 20″
25 Squats (Purple)
15 Down Ups (Orange)
800m Run (Purple)
Time 24:43
A nice mixed bag of levels. Thanks Ingrid!
150 singles
5 rds
35 box stepups
20 squats
10 burpees
800m run
27:30
100 Double Unders (was aiming for 150 but wasn’t going well)
5 rounds
45 Box Steps
30 Squats
15 Burpees
400m Run (testing feet still)
25:40
Thanks Kevin!
Purple:
100 doubles
5 rounds
40 box step ups (24 inches)
25 air squats
12 burpees
800m run
Finished 27:40
Fun one! Just keep moving and keep transitions minimal.
DU PR – 49 (previous PR was 42).. youpi!
Good thing they were at the start of the wod!
150 Single Unders
5 rounds
40 Box Steps
(For some reason I though I was supposed to do 50 per round, π€¦ββοΈ, extra fitness I guess)
25 Squats
12 Burpees
800m Run
Little over 30 minutes
Thanks Kevin!
WOD (Purple)
100 doubles
then
5 rounds
— 40 box step ups (24″)
— 25 air squats
— 12 burpees
then
1000m Row
TIME: 25:45 (I think)
Just keep swimming, just keep swimming…
150 Double Unders (unbroken – 1:22)
5 rounds
45 Box Steps (24″)
30 Squats
15 Burpees
800m Run (slow – 4:30)
25:37
150 single unders
5rds
35 box stepups
20 sq
15 downups
600m run
Time: 27.34
100 singles
4 rounds
30 18″ step ups
20 squats
10 downups
Then
400m run
26:12
150 singles
5 rounds
40 box steps
25 Squats
12 Burpees
800m Run
25:14
Great wod!
150 SU
5 round
40 box step up 20 in
25 squat
10 burpees
19:19
walk 300 m
100 Single Unders (yellow)
5 rounds (Orange)
35 Box Steps
20 Squats
15 Down Ups
800m Run (brown)
Time 21:55
Thanks to coach Amandaβs explanation and demonstration I did my very first EVER double under!!! Happy Ana π
150 single Unders
5 rounds
40 Box Steps
25 Squats
10 burpees
600m Run
Time of 29:10
Skipping and running: brown. The rest was purple.
150 DU’s
5 rounds:
40 box step-up, 20″ box
25 squats
12 burpees.
800m run
28:17
Fun one. I love Monday wods!
Blue WOD
150 singles
5 rounds
40 box steps
25 Squats
10 Burpees
6000m Run
21:54
Great wod for me little legs!!!
Thanks Marcel
150 Single Unders
5 rounds – Orange
35 Box Steps – used 20″ – should have gone lower for my little legs
20 Squats
15 Down Ups
600m Run
Time: 29:07
I feel destroyed…
100 Double Unders
5 rounds
40 Box Steps
25 Squats
12 Burpees
800m Run
Time was running short so finished 4 rounds and then did 800 m run. 25 minute time cap was up when I got back from run (6 a.m. test crew had a 25 min. cap). Finished the last round with Jackie π
25 Doubles + 100 singles (blue)
5 rounds (purple)
40 box step ups
25 squats
12 burpees
800m run
Time 28:30
150 Singes (orange)
4 Rounds (Yellow)
30 Box Step ups 18β
20 Squats *subbed 15# Good Mornings
10 down-ups
600m run (blue)
23:08
Thanks Kevin for the class & modifications ππ»
75 Double Unders
These actually went well, I was anticipating to do 25 then switch to Singles, I ended up re evaluating every 25 but stuck with the DU.
5 rounds
45 Box Steps
30 Squats
15 Burpees
800m Run
22:55
Purple
100 DU’s then,
5 Rounds
40 Box Steps
25 Squats
12 Burpees
Then 800m run
We were sent out for our run at 20mins (finished my 2 burpees then headed for 800m swagger, clock stopped at 25min so unsure of time)