NEWS
- TODAY: 6:30a, 8:30a + 5:30p
- Winter Break Schedule: HERE
WOD
STRENGTH
Overhead Squat
3×3, across
FOR TIME
5 Rounds
15 KB Swings
15 Box Jumps
Weight: 53/35
Height: 24/20
STRENGTH
Overhead Squat
3×3, across
FOR TIME
5 Rounds
15 KB Swings
15 Step Ups
Weight: 35/26
Height: 24
STRENGTH
Overhead Squat
3×3, across
FOR TIME
5 Rounds
10 KB Swings
10 Step Ups
Weight: 26/18
Height: 20
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you build to 8-8.5/10 effort for your working sets of three reps. If range of motion or mechanics falters, reduce weight and focus on form.
Then get ready for some cardio!! Choose a weight for the kettlebell that you can swing for 15 reps unbroken every round (so on the lighter side.) Immediately go right into the box jumps, taking a breather on the step down. Each round should take no more than :90. Target 8 minutes (cap at 10.)
Post Weight + Time to Comments. Compare Scores HERE.
45# The form was good at the end.
Enjoyed lifting with you, as always
70# 7:36 10 box jumps
105#
7:55 MCx
85# thanks for the push Erin! Someday I’ll match your OS!
9:17 44#/20”
😂 and now I am realizing I looked at the actual time not the workout time.
I think I was probably around 7:20?
65# 7:10 MAx
85#
8:00 (44# kb, 24” jumps)
145#
8:23 MCx
105#
95# OHS
7:49 MCx
90#
7:43 mcx