DB or KB Z-press
3-4 sets of 10 reps
DB 10-12-15-20#
AMRAP in 10 min
5 Two-handed Kettlebell Cleans – 30#
10 Pistols (alternating) – small box w 45 + 10 plates (just enough after yesterday’s squats)
15 Double Unders – 45 singles
7 rounds + 7 reps
Fun class! Thx Shane.
Mark
DB or KB Z-press
3-4 sets of 10 reps
30# – 35# – 40#
AMRAP in 10 min
5 Two-handed Kettlebell Cleans – 70#
10 Pistols (alternating) – To a box
15 Double Unders – 45 Singles
TOTAL – 6 rnds + 15 reps
Del
“The Don”
For time:
66 Deadlifts, 110 pounds – 22s
66 Box jump, 24 inch box
66 Kettlebell swings, 53# – 11s
66 Knees to elbows – mostly singles
66 Sit-ups
66 Pull-ups couple – 5s then back to sigles
66 Thrusters, 55 pounds – 11s then a couple 6-10
66 Wall ball shots, 20 pound ball – 11 then 10s
66 Burpees 6s
66 Double-unders 11s
55:18
Thanks for sticking around to do this with me Ronnie 🙂
*note – tape hands before WOD not during – also thanks for the tape Kevin and taping me up Ronnie!
Shawn Johnson
DB or KB Z-press
3-4 sets of 10 reps
25# – 35# – 40#
AMRAP in 10 min
5 Two-handed Kettlebell Cleans – 53#
10 Pistols (alternating) – Scaled to box stepups
15 Double Unders
TOTAL – 7 rnds + 2 reps
I can barely climb stairs or sit on the toilet since yesterday’s squats so pistols were a challenge this morning to say the least.
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…
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DB or KB Z-press
3-4 sets of 10 reps
DB 10-12-15-20#
AMRAP in 10 min
5 Two-handed Kettlebell Cleans – 30#
10 Pistols (alternating) – small box w 45 + 10 plates (just enough after yesterday’s squats)
15 Double Unders – 45 singles
7 rounds + 7 reps
Fun class! Thx Shane.
DB or KB Z-press
3-4 sets of 10 reps
30# – 35# – 40#
AMRAP in 10 min
5 Two-handed Kettlebell Cleans – 70#
10 Pistols (alternating) – To a box
15 Double Unders – 45 Singles
TOTAL – 6 rnds + 15 reps
“The Don”
For time:
66 Deadlifts, 110 pounds – 22s
66 Box jump, 24 inch box
66 Kettlebell swings, 53# – 11s
66 Knees to elbows – mostly singles
66 Sit-ups
66 Pull-ups couple – 5s then back to sigles
66 Thrusters, 55 pounds – 11s then a couple 6-10
66 Wall ball shots, 20 pound ball – 11 then 10s
66 Burpees 6s
66 Double-unders 11s
55:18
Thanks for sticking around to do this with me Ronnie 🙂
*note – tape hands before WOD not during – also thanks for the tape Kevin and taping me up Ronnie!
DB or KB Z-press
3-4 sets of 10 reps
25# – 35# – 40#
AMRAP in 10 min
5 Two-handed Kettlebell Cleans – 53#
10 Pistols (alternating) – Scaled to box stepups
15 Double Unders
TOTAL – 7 rnds + 2 reps
I can barely climb stairs or sit on the toilet since yesterday’s squats so pistols were a challenge this morning to say the least.
OG
Got in a little late this morning
Calf rolling with lacrosse ball
4 Rounds
– 400m Run
– 10 T2B
Finished in 17 mins
DB or KB Z-press
3-4 sets of 10 reps
25-35-45
AMRAP in 10 min
5 Two-handed Kettlebell Cleans
10 Pistols (alternating)
15 Double Enders
9 rounds + 3 pistols
“Kevin’s cashout”
5 rounds
1 muscle-up
2 D-ball over the shoulders (150#)
3 double DB burpees (50#)
3:39
That was a gasser!
Thanks Kevin!
DB or KB Z-press
3-4 sets of 10 reps
12# – 15# – 20# (x8)
AMRAP in 10 min
5 Two-handed Kettlebell Cleans – 40#
10 Pistols (alternating) – box step ups
15 Double Unders – 45 Singles
5 rounds + 13 reps