For time:
50 Kettlebell swings 55/35# Rx+70/55# MRX45/25#
50 Alternating stationary goblet backward lunge steps 55/35# Rx+70/55# MRX45/25#
50 Sit-ups Rx+GHD Sit-ups
40 Kettlebell swings
40 Alternating stationary goblet backward lunge steps
40 Sit-ups
30 Kettlebell swings
30 Alternating stationary goblet backward lunge steps
30 Sit-ups
20 Kettlebell swings
20 Alternating stationary goblet backward lunge steps
20 Sit-ups
50 Kettlebell swings 55/35# Rx+70/55# MRX45/25#
50 Alternating stationary goblet backward lunge steps 55/35# Rx+70/55# MRX45/25#
50 Sit-ups Rx+GHD Sit-ups
40 Kettlebell swings
40 Alternating stationary goblet backward lunge steps
40 Sit-ups
30 Kettlebell swings
30 Alternating stationary goblet backward lunge steps
30 Sit-ups
20 Kettlebell swings
20 Alternating stationary goblet backward lunge steps
20 Sit-ups
10 Kettlebell swings
10 Alternating stationary goblet backward lunge steps
10 Sit-ups
10 Alternating stationary goblet backward lunge steps
10 Sit-ups
Activator
10 pushups EMOM x10
WOD w/70# KB, unanchored sit-ups
32:24
I knew the 70KB would be a game changer so I set my clock for 35:00…winning, I guess?
WOD: Rx unanchored 19:37
WOD :
45# 50% on swings
35# 50% on swings
35# 100% on lunges
Time: 20:30
EMOM x10
5 strict pull-ups & 5 strict ring dips
Last 4 rounds had to drop to 3 strict pull-ups
Wod rx weight with GHDs
24:08
Today was harder than I hoped
Activator EMOM for 10Mins
5 Strict Pull Ups + 5 Strict Ring Dips
Wod RX’d w/GHD Sit ups
20:45
Unbroken on swings and lunges
Paused numerous times on GHD
Fun and challenging one today!!!
EMOM for 10 minutes
5 Strict C2B Pull-ups
5 Strict Bar Dips
WOD
With 35# KB and anchored sit-ups
Everything unbroken with transition from swings to lunges without resting KB on ground.
Time: 14:56
WOD MRX
18:41
Activator EMOM for 10Mins (rested minute 6)
5 Strict Pull Ups + 5 Strict Bar Dips
Wod Rx:
Capped at 20/30 KBS
Activator EMOM – 5 strict ring dips/ different variations of strict pull ups. Even did ring rows a couple times.
WOD RX
First round of 50 KB swings unbroken
All others were broken
Capped @ 1 rep in on the 20 KB swings
5 pull-ups emom 10min
WOD 45#, body weight reverse lunges, anchored sit-ups
25, 20, 15, 10, 5
15:08
Activator: worked butterfly C2B
Wod RX’d w/GHD Sit ups
20:21
Great class Nicole! <3
EMOM x10
3 strict pull-ups & 3 strict ring dips
Last 4 rounds had to drop to 2
Wod Rx
17:18
Fun 12 class!
Jaimers w/ the perfect wallball form – Great pic!
EMOMx10
-3 PLU’s (5rds kipping, 5rds butterfly)
-2 Ring Dips
-10 Air Squats
WOD
With 35# KB and anchored sit-ups
Time: 17:33
fun group today! awesome class – thx nicole!
EMOM for 10 mins:
2 RMU’s
Wod Rx’d (anchored sit-ups)
19:18
EMOM for 10 mins
30 secs of work
30 secs of rest
108 calories
——
Wod w/35# KB
17:09
EMOM for 10 mins:
3 RMU’s
Wod Rx’d (unanchored sit-ups)
20:54
EMOM x10
3 – 5 strict pull-ups & 3 – 5 strict ring dips
WOD:
KB swings w/ Rx weight
Anchored sit-ups
Goblet backwards lunge steps w/35# KB
21:04
EMOM 10 mins
3 Banded Strict Pull-ups
3 Banded Strip Dips
WOD RX – 19:54
Gymnastics EMOM
3 RMU
WOD RX:
20:00
EMOM for 10 minutes
5 Strict Pull-ups
5 ring Dips
WOD
With 35# KB and first 50 ghds and then anchored sit-ups
Time: 21:39
WOD as Rx’d
20:51
This weeks programming is
Fire emoji didn’t come through lol
Went off feel on the activator. Didn’t do every rep or every round but made sure they were good.
WOD Rx 21:00 couldn’t have timed it better to finish right at the cap. Probably rested too much on the situps
Not Rx KB. Went 45# because I’m not used to American swings yet.
Activator EMOM
3 strict pull-ups/5 dips
WOD MRX
17:48
Activator EMOM
5 strict pull ups
5 strict ring dips
WOD RX
21:39