Thursday WODBy Kevin Wood / July 2, 2020 July 2, 2020 Front Squats x10 3 sets AMRAP in 6 min 7 Pullups 8 KBS 9 Kickouts Rest 3 min Repeat Diane
Mark July 2, 2020 at 9:19 am Front Squats x10 3 sets 135 # – 155# – 175# AMRAP in 6 min 7 Pullups 8 KBS 9 Kickouts Rest 3 min Repeat Rnd 1 – 4 Rnd 2 – 3
John Gunn July 2, 2020 at 10:13 am Front Squats x10 95 – 105 – 115 WOD AMRAP 6 min 7 ring rows 8 KBS 50# 9 kickouts rest 3 min, repeat 1 – 4 + 4 KBS 2 – 4 + 3 KBS Total: 8 rounds + 21 reps
Joe July 2, 2020 at 10:32 am Front squat 95#/125#/135#. Could probably go up. WOD 7 jumping pull-ups 8 KBS (50#) 9 jumpouts. Rd1 5 plus 8 KBS Rd2 4 plus 8 KBS =232 reps
Ryanne July 2, 2020 at 10:48 am Front squat 75#/85#95#. Was hard WOD 7 chest to bar pull ups ( switched to regular Pullups after 2 rounds ) all singles 8 KBS (40#) 9 kick outs =195 reps. My pour hands ouch 🙁 =195 reps
John July 2, 2020 at 2:54 pm Front Squats x10 95-135-155 AMRAP in 6 min 7 Pullups 8 KBS 35# 9 Kickouts Rest 3 min Repeat 3 Rounds + 7 Pull ups, then 3 Rounds Thanks Kevin
Cheryl July 2, 2020 at 3:05 pm Front Squats x10 3 sets @ 55# AMRAP in 6 min 7 Ring rows – 1st time doing RRs since lockdown 8 Russian KBS – 20# 9 Kickouts Rest 3 min Repeat Round 1 = 5 Round 2 = 4 + 3 RKBS Thanks Kevin!
Blake July 2, 2020 at 4:07 pm Front Squats x10 155 – 165 – 170 WOD (Purple) AMRAP in 6 min 7 Pullups 8 KBS @ 50# 9 Kickouts Rest 3 min Repeat Rnd 1: 4 + 8 reps Rnd 2: 4 + 2 reps
Martine July 2, 2020 at 4:57 pm FS up to 75# WOD (yellow for UBP + purple for KBS) 4+4 kickouts 5+8 kickouts
Stephdh120 July 2, 2020 at 5:18 pm Front Sq x10 3 sets @ 55# Amrap 6mins 7 jumping Pull up 8 kbs (25#) 9 kickouts Rest 3min repeat 1- 5 rds 2- 5rds & 7 jumping Pull up
Gabriel July 2, 2020 at 5:23 pm Front Squats x10 95– 135– 155 WOD (Purple) AMRAP in 6 min 7 Pullups 8 KBS @ 50# 9 Kickouts Rest 3 min Repeat Rnd 1: 6 Round even Rnd 2: 4 +15 reps Thanks Ingrid!
Angela Steeves July 2, 2020 at 7:44 pm Front Squats x10 3 sets 60-65-65 AMRAP in 6 min 7 Pullups (bent over row 60#) 8 KBS (25# plate) 9 Kickouts Rest 3 min Repeat Round 1 – 5 rounds + 7 bent over rows Round 2 – 4 rounds + 1 KBS Total reps 231 (At home)
GillesGautreau July 2, 2020 at 8:05 pm 3 set 10 front squat 95×10 95×10 95×10 WOD AMRAP in 6 min 7 ring row 8 KBS 40# 9 kickout 12 round 4 ring row
Laura July 2, 2020 at 8:36 pm Did a super modified WOD: Press x10 45-55-60# AMRAP in 6 min 7 Pullups 8 situps 20 sec plank Rest 3 min Repeat Rnd 1: 5 + 8 reps Rnd 2: 4 + 15 reps + 5 sec plank Thanks Roxanne!
Stacey Simpson July 2, 2020 at 9:22 pm Front Squats x10 3 sets @ 75# Hard but felt good. Especially the last set. AMRAP in 6 min 7 Jumping Pullups 8 KBS @ 35# 9 Kickouts Rest 3 min Repeat Was going to use a 25# kettlebell… Was directed to get a 35#. Tried to negotiate to Russian swings… Was directed to American. 4 rounds + 3 jumping pull ups. 99 reps 3 rounds + 2 kickouts. 89 reps Great coaching Roxanne 🙂
Daniel L Davey July 2, 2020 at 9:44 pm Front squats 3 sets ×10 135-165-195 Brown Amrap 6 minutes 7 C2B pullups 8KBS-60# 9 kickouts Rest 3 minutes Repeat 4 rounds + 4 reps 3 rounds + 18 reps
Kristen July 3, 2020 at 8:36 am Front squats at 65# Amrap 6mins 7 jumping Pull up 8 kbs (40#) 9 kickouts 4 rounds 3 rounds + 5 KBS 180 reps
Sandra July 3, 2020 at 12:11 pm Front Squats x10 65 # ( just 2 set, was too hard 😓) AMRAP in 6 min 7 Ring row 25# 8 KBS 25# 9 Kickouts 4 rounds 3 rounds
BJ Killam July 3, 2020 at 5:12 pm For distance Take 2 uneven dumbbells for a walk for 20 min. See how far you can get. Post distance and weights. Right 5# Left 15# 1.66km
Samantha Both July 7, 2020 at 10:10 am Front squat – 100 / 110 / 115 AMRAP with C2B and 45# KBS Round 1: 4 + 6 KBS Round 2: 3 + 3 C2B C2B went well.
Front Squats x10
3 sets
135 # – 155# – 175#
AMRAP in 6 min
7 Pullups
8 KBS
9 Kickouts
Rest 3 min
Repeat
Rnd 1 – 4
Rnd 2 – 3
Front Squats x10
95 – 105 – 115
WOD
AMRAP 6 min
7 ring rows
8 KBS 50#
9 kickouts
rest 3 min, repeat
1 – 4 + 4 KBS
2 – 4 + 3 KBS
Total: 8 rounds + 21 reps
Front squat
95#/125#/135#. Could probably go up.
WOD
7 jumping pull-ups
8 KBS (50#)
9 jumpouts.
Rd1 5 plus 8 KBS
Rd2 4 plus 8 KBS
=232 reps
Front squat
75#/85#95#. Was hard
WOD
7 chest to bar pull ups ( switched to regular Pullups after 2 rounds ) all singles
8 KBS (40#)
9 kick outs
=195 reps. My pour hands ouch 🙁
=195 reps
Front Squats x10
95-135-155
AMRAP in 6 min
7 Pullups
8 KBS 35#
9 Kickouts
Rest 3 min
Repeat
3 Rounds + 7 Pull ups, then
3 Rounds
Thanks Kevin
Front Squats x10
3 sets @ 55#
AMRAP in 6 min
7 Ring rows – 1st time doing RRs since lockdown
8 Russian KBS – 20#
9 Kickouts
Rest 3 min
Repeat
Round 1 = 5
Round 2 = 4 + 3 RKBS
Thanks Kevin!
Front Squats x10
155 – 165 – 170
WOD (Purple)
AMRAP in 6 min
7 Pullups
8 KBS @ 50#
9 Kickouts
Rest 3 min
Repeat
Rnd 1: 4 + 8 reps
Rnd 2: 4 + 2 reps
FS up to 75#
WOD (yellow for UBP + purple for KBS)
4+4 kickouts
5+8 kickouts
Front Sq x10
3 sets @ 55#
Amrap 6mins
7 jumping Pull up
8 kbs (25#)
9 kickouts
Rest 3min repeat
1- 5 rds
2- 5rds & 7 jumping Pull up
Front Squats x10
95– 135– 155
WOD (Purple)
AMRAP in 6 min
7 Pullups
8 KBS @ 50#
9 Kickouts
Rest 3 min
Repeat
Rnd 1: 6 Round even
Rnd 2: 4 +15 reps
Thanks Ingrid!
Front Squats x10
3 sets
60-65-65
AMRAP in 6 min
7 Pullups (bent over row 60#)
8 KBS (25# plate)
9 Kickouts
Rest 3 min
Repeat
Round 1 – 5 rounds + 7 bent over rows
Round 2 – 4 rounds + 1 KBS
Total reps 231
(At home)
3 set
10 front squat
95×10 95×10 95×10
WOD
AMRAP in 6 min
7 ring row
8 KBS 40#
9 kickout
12 round 4 ring row
Did a super modified WOD:
Press x10
45-55-60#
AMRAP in 6 min
7 Pullups
8 situps
20 sec plank
Rest 3 min
Repeat
Rnd 1: 5 + 8 reps
Rnd 2: 4 + 15 reps + 5 sec plank
Thanks Roxanne!
Front Squats x10
3 sets @ 75#
Hard but felt good. Especially the last set.
AMRAP in 6 min
7 Jumping Pullups
8 KBS @ 35#
9 Kickouts
Rest 3 min
Repeat
Was going to use a 25# kettlebell… Was directed to get a 35#. Tried to negotiate to Russian swings… Was directed to American.
4 rounds + 3 jumping pull ups. 99 reps
3 rounds + 2 kickouts. 89 reps
Great coaching Roxanne 🙂
Front squats 3 sets ×10
135-165-195
Brown
Amrap 6 minutes
7 C2B pullups
8KBS-60#
9 kickouts
Rest 3 minutes
Repeat
4 rounds + 4 reps
3 rounds + 18 reps
Brown wod
Rd1: 2 rounds + 10 kb
Rd 2: 3 rounds
Front squats at 65#
Amrap 6mins
7 jumping Pull up
8 kbs (40#)
9 kickouts
4 rounds
3 rounds + 5 KBS
180 reps
Front Squats x10
65 # ( just 2 set, was too hard 😓)
AMRAP in 6 min
7 Ring row 25#
8 KBS 25#
9 Kickouts
4 rounds
3 rounds
For distance
Take 2 uneven dumbbells for a walk for 20 min. See how far you can get. Post distance and weights.
Right 5#
Left 15#
1.66km
Front squat – 100 / 110 / 115
AMRAP with C2B and 45# KBS
Round 1: 4 + 6 KBS
Round 2: 3 + 3 C2B
C2B went well.