WOD
“Freddy Krueger”
21-15-9
Kettlebell Swing
Burpee
*10 minute cap
Accessory Work
NOT for time
3 Rounds
10 Single-Leg Romanian Deadlifts
10 Bulgarian Split Squats
20 Glute Bridge
Then
3 Rounds
10 Single-Arm Bent Over Rows
10 Dumbbell Curls
20 Dips
Post Time and Weights to Comments.
httpv://www.youtube.com/watch?v=nEU9Ot0JG5E
WOD Guidance & Goals:
With your dumbbell or kettlebell, do 21 swings then 21 burpees as fast as possible then 15/15 and 9/9. This couplet should take around 5 minutes. Suggested weight kb: 70/53. There is a 10 minute cap on the workout. The next two triplets are NOT for time. Use a kb or db, heavier for the first triplet and lighter for the second. Do 10 reps per side for each movement except the dips and glute bridges.
ENDURANCE
20 minutes out, back faster!
BARBELL CLUB
1) Back Squat: 3-5 sets x 5 reps within 90% of 5 RM on Monday
2) Power jerk: 3-5 sets x 5 reps within 90% of 5 RM on Monday
3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
4:58 30#
25# for second 1/2
5:15 #40
#25 for strength (#15 for curls)
4:14 53#kb
53#kb for 2nd part
45# dB 3rd part
5:40 with 44#kb
25# for second part
20# for third part
5:08- 25#
1 mi run
5:19 25# DB
2 sets each of the strength with 15# DB
5:08 35#
20# 2nd + 3rd part
5:03 #20 for all except split squats (unweighted) & only 2 rounds for 3rd part
Freddie Krueger 5:30 60#DB
Set 2: 35#DB
Set 3: 45#DB 10 dips on elliptical machine handles
5:29, 30# kb
accessory work w/35# except 25# for curls
9:06, 15#
Part 2 – 12#, but no weight on deadlifts
3:42 35# kb
35# kb legs, 25# db glute, 15# db arms
Day 1 week 5 hatch
5:39 no breaks – slow and steady 15# DB 2 rnds ea
4:10 70#
5:20 53#kb
35#kb part 1
25#db part 2
3:59 (50# DB)
2 mile warm up run.
4:27 – 44#
40# dB
50# bent over row
30# curls
5:13 35# DB
35# for second part
20# for third part
3 mile run
4:19, 25# db for swings
25# db for 1st 3 rounds
25# and 17# for 2nd 3 rounds (held 10# & 7# dbs in one hand for curls)
4:58 53#
50# for DLs / 35# for everything else
4:33 53#
25# DL, 50# split sq & GB
50#row,35#curl
last to finish, oof!
4:21 35#kb
35#kb Romanian deadlifts/rest 30# for part1
25#part2
4:48 44#
44#
35#
44#kb/35#db
6 mile walk
6:41
35#DB for accessorizing, bent-knee dips
4:06 (50# db)
K: 4:36 (25# db)
— and accessory work: check!
2 mile run
5:35 RKBS & S2S (save shoulder)
35#DL
20# rest of lift
Core
4:07 35#
2 rounds of each cash out 25#
FK-4:15 35#
25# for all accessory work
1st – 8:38, 20# kB.
2nd part- 15#, 12#, 15# db.
3rd part – 25#, 12# db.
5:30 35# KB/ 15# for SL RDL, bent over row & bicep curls
5:37- mod burpees, 15# it was the only weight available.
Jenna – 4:42 @ 35#KB almost overhead. 35#DB RDL, 20#DB everything else
Alex – 6:13 @50#DB 2 handed clean & jerk
6:13 kB 35#
Second part
20# except 10# for split squat
Third part
TRX RR
10# dB bicep curl
20 push ups instead of dips
3:32 35#kb
Part 1: 35#kb
No part 2
3:34 55# kb
Mix of 55/30 for part 1
No part 2