NEWS
MON WOD Recording: Here
WOD
“The Business”
AMRAP 17
7 Hand-Release Push Ups
21 Kettlebell Swings
14 Kettlebell Step Ups, 20″
21 Sit Ups
7 Box Jumps
Height: 24/20
AMRAP 17
7 Hand-Release Push Ups
21 Kettlebell Swings
14 Kettlebell Step Ups, 20″
21 Sit Ups
7 Step Ups
Height: 24/20
AMRAP 17
7 Hand-Release Push Ups
21 Kettlebell Swings
14 Kettlebell Step Ups, 20″
21 Sit Ups
7 Step Up
WOD GUIDANCE & GOALS
Choose a steady pace you that pushes you outside your comfort zone, but doesn’t require long breaks, and go unbroken on every movement as long as possible. The step ups are 20″ for everyone, and the box jumps can be turned to 24 inches. Choose a weight for the kettlebell swings that you can do unbroken for at least the first round. Target 4+ Rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 17
7 Hand-Release Push Ups
21 Good Mornings
14 Step Ups
21 Sit Ups
7 Tuck Jumps
ENDURANCE
Rest
4+28 20# step ups
5+17 MCx
4+36 MCx
4 rounds (26# swings, 15# step ups, 20″ box jumps)
4+42 20# kb, 24″ box jumps (@home)
5+19 mcx
6 + 32 MCx
5 + 38. 35# (db for step ups), 20 inch jumps
4+67 Mcx
5+24 MCx. Couldn’t catch EDP. or Drew. Great 7:15 race.
4 rds MCx (24 seconds over limit)
5+47 mcx
4 + 34 – 35# KB swing/ 25#db step ups
5+8 20” box jumps
5+62 MCx
4+64 @ 26# & step-ups
(feeling yesterday’s deadlifts.. oof!)
5+30 MCx, 25# step ups
4+53 MAx (except 15# db for stepups)
5+15 MCx, 25# DB step ups
4+7 35# 20″
4+62 MVx (but with 18#KB throughout and PUs on knees mostly)
MA knee pushups; 25#; 18″
5 + 24
4+32 MCx
Solo class.. thanks for doing the wod with me Lisa!!
5+38 MCx
5 rnds 26#KB/15# DB for StepUps
5+34 MC w/ 20 inch jumps
4+15 mcx
4+42 35# 24” box jumps
MAx 4 rounds
Did Sun RNG – Yikes!
MA – 20# and 10-9-8-7-6-5-4-3-2-1 flights of stairs. 56:49
3+63 MCx
5+16 MCx
5+11 MAx