Don’t forget to pick up your punch card from Tom!!
Warm-up: 3x through…
5 pull-ups
10 push-ups
15 squats
20 jumping jacks
Workout I: Deadlifts
Like Thursday we worked with the 5×5 set/rep scheme. Saw a lot of people pull some impressive numbers but remember: when in doubt DROP THE WEIGHT!
Workout II:
Complete the following for time:
40 Double Unders
20 Burpees
40 KB Swings
20 Box Jumps
40 Sit-ups
20 Wall Ball shots
30 Double Unders
15 Burpees
30 KB Swings
15 Box Jumps
30 Sit-ups
15 Wall Ball shots
20 Double Unders
10 Burpees
20 KB Swings
10 Box Jumps
20 Sit-ups
10 Wall Ball shots
Skill Work: Ring Dips and Kipping
After cooling down a bit, we worked on some ring dips and kipping (no pull-ups). Soon we’ll have everyone knocking out those dips and pull-ups like they’re nothing!!
Great work as always. Post loads and times to comments.
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blah, before I forget:
DEADLITS:
1 set @ 135#
1 set (4 reps) @ 175#
2 sets @ 160#
1 set (3 reps) @ 185#
Workout: 26:55 minutes I think… – Used the 12# Ball for the first round of Wall Ball shots and then 20# for the rest. Used 16kg KB for all swings. Did step-ups instead of box jumps…
I’ll be looking forward to a break from Double Unders. Sadly I’m not kinky enough to appreciate (accidentally) whipping myself with the rope!
and wtf are deadlits??
Thanks for the work, I was sick and I needed to sweat the cold out of me.
1 @ 135
1 @ 225
1 @ 225
1 @ 175
1 @ 175
23 and some change on the WOD. I hate burpees! I also did step-ups in place of box jumps.
For Deadlits 😉
1: 125
2: 135
3: 155
4: 165
5: 185 (completed 5, but not in a row!)
For the workout: used 12 # WB and the 20kg? KB (it’s the shiny one, I picked it because its shiny)
Loved the kipping practice, will be working on that this week…would like to do just 5 without stopping!
Great class! A lot of work!
Great class…Thanks for the deadlift form help, Tom.
Deadlift: worked up to 185#
WOD: 26:50. double unders were a mix of DUs, attempts and 3 for 1 skips.
Good WOD. A delightful romp.
Deadlifts:
worked up to 275 I think. Sets 2 and 3 were incomplete, and bagged the 5th set.
WOD: 26:27 – the DblUnders killed me (as usual), but getting better at them (perhaps b/c we’ve seen them so often as of late). Rest of the workout: 20lb WallBall shots, 24k KB swings, and full jumps on the 30″(??) box.
Looking forward to FGB next week.
For Deadlits:
1: 95
2: 125
3: 135
4: 155
5: 165
I also did a 2 at 185 just to check out the weight.
For the workout: used 12 # WB and the 12kg or 16kg KB. I completed the double unders for the first round and did 3x skips for the last 2. I am definitely getting better at Double Unders but they still need a lot of work. I forgot to check the board so I am not sure of my time 29:XX. I think.
Deadlifts:
1: 95lbs
2: 125lbs
3: 135lbs
4: 135lbs
5: 145lbs (only 4)
Used 16kg for the swings and 12lb-ball for wallballs, full jumps for the box jumps. Time was 21-something.
Punch card?
If you are sick with a cold, please stay home. Cause i got sick and had to miss a whole week of work and training!!!