PERFORMANCE 

Warm-Up.

One set, using a moderate to heavy kettlebell, of:
Row x 2 minutes at a conversational pace
Kettlebell Suitcase Carry x 50 feet per arm
Row x 90 seconds moderate pace
Kettlebell Suitcase Deadlift x 10 reps per side
Row x 60 seconds at workout pace
Kettlebell Sumo Deadlift x 20 reps

Followed by…

One set of:
Double Under Warm-up or Practice x 2 minutes
Follow along with Coach Kirsten’s tips!

Then…

A.

Every 6 minutes, for 30 minutes (5 sets) for times:
500 Meter Row
15 Deadlifts (225/155 lbs)
50 Double-Unders

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

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Charmaine Lightfoot
Charmaine Lightfoot
September 27, 2022 1:43 am

19:03

Johny walker
Johny walker
September 26, 2022 9:50 am

And 4.15

Johny walker
Johny walker
September 26, 2022 9:50 am

A0. Deadlift 110×5, 120×5, 130×3, 140×3, 150×2, 160×1, 170×1

A. 4.00
3.40
4.04
3.57

Robbie
Robbie
September 24, 2022 8:05 am

5:03, 4:30,4:42,4:40,5:01, that was tough!!!

Kendall Kersey
Kendall Kersey
September 24, 2022 6:59 am

2:40
2:40
2:42
2:45
2:40

Kyle
Kyle
September 23, 2022 5:27 pm

Did 25 kbs instead (DL on Tuesday)
3:20
3:18
3:16
3:12
3:05

Josh Willins
Josh Willins
September 23, 2022 3:15 pm

RX
A:
4:15
3;45
3:40
3:41
3:30

Getty Goedken
Getty Goedken
September 23, 2022 1:46 pm

2:49
3:09 (missed twice on DUs)

Gymnastics WoD #2 this week and Core WoD #2

Been trying to spread out MetCons, day care crud got my lungs not feeling it after the second round. Resting up and will get back after it next week

Jeremy Hammock
Jeremy Hammock
September 23, 2022 12:40 pm

Emom 6 min 4 rds

500 row
15 dl 185
50 du

3:15
3:17
3:34
3:45

Defiantly feel off last two rounds
Been too inconsistent lately with work

Have a good weekend everyone!

Kaylem Cottrill
Kaylem Cottrill
September 23, 2022 12:31 pm

Bonus work – EMOMx10
1 Squat clean
185-225-245-265-285-300-320-340-355-365

A:
2:59
2:53
2:51
2:54
2:49

14:26 Total time