Sweet Nothing

Nicole
Nicole

Skill
Turkish Get-up

WOD
5 Rounds
10 Burpee Box Jumps
20 Kettlebell Swings (1.5,1.0)
500m Row
Rest 2 minutes

Level 2 (1,0.75)
Level 1 (0.75,0.5), 4 Rounds

Conditioning Class: WOD
EMOM until no longer able to complete:
100m Run
8 Burpees
*If you do not make it at least 10 minutes, take 1 minute off and start again at a lower level.
L2 – 5 Burpees
L1 – 3 Burpees

Conditioning Class: Core
With a kettlebell:
30 Russian Twists
20 Weighted Sit ups
10 Cross-chops Upward / direction
30 Russian Twists
10 Cross-chops Downward / direction
20 Weighted Sit ups
30 Russian Twists

10 Comments

  • Ryan Gould

    10/03/2014 @ 6:35 pm

    30:39 1.25 pd KB’s…rowing felt nice and even, unbroken KB’s, BBJ’s could use some work

  • Kendra

    10/01/2014 @ 2:27 am

    Oh man, this was hard. rowing after yesterday’s wod and extra squats was not pleasant.
    30:58 +/- 5 seconds, L2

  • Trevor Crean

    10/01/2014 @ 12:58 am

    Amped up about this one! At #150 body weight, finished in 27:56 Rx.
    Was gunning for those 5:30am times from the start.
    7pm coming in hot!

  • jason barrow

    10/01/2014 @ 12:45 am

    Maybe the first time the 7PM felt we could hang with 530HTK, usually we look at your scores as something we have no chance of hitting.

    WOD: 27:48 Rx

    SHOUT OUTS to former 7PM all-star Bob P. We used to go at it on the regular, first time working out with him in a year and he beats me by ONE SECOND.

    • jason barrow

      10/01/2014 @ 12:49 am

      Splits: 3:45, 3:55, 4:10, 4:08, 3:50
      Burpee box jumps on rounds 3 and 4 were laggy.

  • melstec

    09/30/2014 @ 3:21 pm

    27:36 rx… had a love/hate relationship with those 2 minute breaks

  • noBeantown

    09/30/2014 @ 2:28 pm

    30:58 L2. Rowing and I are not friends.

  • Frawls

    09/30/2014 @ 1:05 pm

    The WOD looked bad last night and surpassed my expectation today but a great test. 27:29 Rx. Rowing next to Maser is disheartening. #shortmanproblem

  • Brian M. Maser

    09/30/2014 @ 12:43 pm

    Awesome WOD…26:42 Rx. Great group in the 5:30 class! Happy to be a part of it!

  • Duff

    09/30/2014 @ 10:48 am

    27:48 Rx. Asskicker of a workout…wanted to keep up with Maser. Couldn’t

Comments are closed.

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