Beginner WODs: Saturday 120630

Beginner WOD classes at HR:15
A: Russian gymnastics warm-up

B: “Man Overboard”

3 rounds of:
250m row
ring dips
kettlebell swings
dumbbell thrusters

Thanks to Aurelia for snapping this great shot at last Saturday’s classes:

Here’s what’s on tap for Sunday’s beginner WODs at HR:15
A: Front Squat 5×5

B: 21-15-9 reps for time:
Kettlebell Swings (16-20 Kg/12-16 Kg)
“Difficult” Pull-Ups


  • KevinBoul

    This format is always nasty. I found KB thrusters extremely tough. Team A at 9:15 rocked it out though. 256 total reps.

  • Jana B.

    Much harder than I expected. 215 reps (12 kg swings and 8kg thrusters, blue/green bands, elevated paralette dips)

  • Jeff D.

    Way to go 9:15 Team B.

    Paralette dips with feet on box, 16kg swings, no band, 2×12 kg thrusters. 251 reps.

  • Box dips w/ feet on another box
    16kg swings
    Green band
    258 total reps

  • NickH

    166 reps. Ring dips, 16kg swings, no band.