Monday, January 8th

Heads up, this Saturday is bring-a-friend day! Bring a friend to any class!

WOD

10 minutes of practice:
Ring Muscle-Up

Then, on a 12-minute clock, 4 rounds of:
1 minute of 1.5/1-pood kettlebell snatches
1 minute of sit-ups
1 minute of lunges

Post reps completed for each exercise to comments.

Comments

  1. Kb’s: 80
    Sit-up: 97
    Lunge: 129

    Total = 306 rx

  2. 314 Rx

    Per round
    KB snatches btwn 20 & 12
    Sit ups 30 & 22
    Lunges 44 & 38

  3. KB’s: 16/14/10/12 – 52
    GHD’s: 21/20/19/20 – 80
    Lunge: 28/24/24/26 – 102

    Total: 234

  4. Ring MU work: candlestick, candlestick to squat – concentrating on the aggressive sit-up and getting head/chest through

    KB Snatches: 23/20/20/15 – 78
    Sit-ups: 31/30/30/31 – 122
    Lunges: 46/40/42/53 – 181

    Total: 381 rx

  5. kb snatches: 90 @ 16kg
    sit-ups: 97
    good mornings (3 rounds w/empty barbell): 90? Lost count when I started cheering..whoops!

    277 reps

  6. LaurenMargaret says:

    292 Rx

    KB’s: 64 (16/16/16/16)
    Sit-ups: 100 (24/26/25/25)
    Lunge: 128 (28/29/30/41)

  7. 323 RX

  8. 331 reps with 12kg KB. Just kept a running count

  9. .com
    FS 185(3),195(3),205(3)
    Thruster 165(3),175(3),185(3)
    PJ 185(3),195(3),205(3)

  10. kb snatch: 77
    sit up: 110
    lunge: 160

    347 rx

  11. 304 total

    KB: 20 per round, 16kg KB
    SU: ranges from 23 to 31 per round
    Lunge: typically around 30 per round

  12. 295 Rx

  13. 235rx

  14. 311 @12kg

  15. 334
    8kg kettlebell snatches with no hip hinge
    situps were slow to keep it painless

  16. a) 6 Min EMOM 4 FS@185
    b) 4 RFT – 10:54@115 (rx is 135)
    5 Snatch
    5 Thruster
    5 Burpees over the bar
    c) 5 min max burpees – 72
    d) 100 push ups day 13

  17. David Perlow says:

    1st ever muscle up! Thanks for the encouragement matt!

    285 @ 20kg

  18. 323 total @ 20kg
    kettle swings 56
    sit ups 128
    lunges 139

  19. 10x150m sprints – toasty

  20. 305

    12kg
    Left arm push press
    Right arm half push press/half snatch

  21. 307 @ 20kg

  22. 333 Rx

    20+ snatches each round. Standing lunges are slower than walking, I was barely getting 30/round?

  23. 401 reps, oof, a little nauseous after that one!

  24. 299 w/ 2pd kbs and alternating lunges

  25. 3 Ring MU
    347 w/ @16kg.

  26. Alternating DB Snatch 50lbs: 63
    Situp: 92
    Lunge: 119
    Total 255

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