Sunday 140112

All-levels WOD/Beginner WOD:
12 minute AMRAP: 3 shoulder to overhead155/105#, 6 pull up, 9 russian kb swings 32/24

Competition Team WOD:

(Photo credit: Alex Robleto)

Here’s what’s on tap for Monday’s classes:

All-levels WOD/Beginner WOD:
5 rounds: 30 seconds on, 30 seconds off: row, kb swings 32/24, knees to elbow, burpee, box jump, double under

Competition Team WOD:
Part A. AMRAP 7 minutes: burpees to an overhead target.
Part B. Back Squat 5×3 reps


  • For anyone else confused, STO = Shoulder to Overhead.

  • ToddMorris

    8 rounds Rx (RX+ on kettlebell)

    The 32 bells went fast and Nick insisted that I grab a 36 – C’est la vie. STO was mainly a push press with a few push jerks mixed in. The pull-ups were fine, I just lost my kip pretty fast today and the sets quickly were of 3 or 2. KB was def heavy. Nick showed us to grab the bell when it is a foot and a half in front of you (vs standing directly over it.) This distance caused the bell to swing back into you when you pick it up and you can use that momentum for your first swing. It makes a difference.

  • Matt Chin

    sat + sun = my clavicle hurts