AMRAP in 11 minutes of:
- 10 single arm KB thrusters (53/35#, 5R/5L)
- 20 KB swings (53/35#)
- 30 double unders
WOD Notes: This is going to be a hard breathing metcon right out of the gates. Keeping the core engaged heavily during the first two movements will be essential to keeping your back feeling well. We will practice the single arm thruster with a kettlebell but if it is too painful on your wrist, you can always switch to a dumbbell.
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This should suck. See you tomorrow.
I like how you think, Rick.
6:15 Results
Brian 4+10 (2xSU)
Dan E 4+12 Rx
MC 4+7 Rx
Julie 3 (2xSU)
Jenn 4+24 Rx
Hara 5+10 (26#, Squat, Russian, 2xSU)
Erik 🙂 Rx
Sarah 5 (26#, 1/2 DU)
Great work this morning!! 🙂
HONEST WOD Notes: This is going to be a terrible metcon right out of the gates. Chances are you will be panting like a dog. Keeping the core engaged heavily during the first two movements will be essential, though damn near impossible, to keeping your back feeling well. We will practice the single arm thruster with a kettlebell (FOR 50 REPS PRIOR TO THE ACTUAL WOD for a light warm up) but if it is too painful on your wrist, you can always switch to a dumbbell.
ps. John hid all the dumbbells and chalk
I think we need a new section of the blog, “Honest WOD Notes” by Rick Kaniewski.
Results:
9:30
Ron 3+2 (10 burpees/rd)
Dana 5+1 (50su, 10#)
Guy 3+10 (60su, 20#)
Connor 3 or 4 (20su, 26, 15)
Lindsay 3.5 (30su, 20, 10)
Gina 5+16 (90su)
Sara P. 4+5 (60su, 15, 10)
Matt 3+5 (44)
Carl 4+21 Rx
Payton 4+30 (15du, 26)
Julie M. 4+10 (90su, 26, 35R)
4:00
Rick 3+30 Rx
Paul 3+7 (20du)
Pugh 4+28 (20du)
Danielle 3+26 (15du)
Nadine 5 (60su, 20S, 15T)
Julia 5+60 (60su, 1st du!!, 10T, 15S)
Joe S. 4+10 (90su, 35T)
Cam 5 (15du, 26T, 35R)
Mike 4+5 (90su)
KK 4+39 (15du, 35/26)
5:00
Tina 🙂 (60su, 35, 15T)
Tom S. 3+5 (20du, 44, 35t)
Tav 5 (55db T)
Mike B. 4+10 Rx
Adam S. 3+35 (44T, 53)
Zoo 3+30 (Rx+62)
Chris 4+29 (60su, 26)
PJ 4+35 (10du, 35)
Sarah W. 4+16 (20du, 26)
Kill 4+50 Rx
Fili 🙂 (20du)
Tim 4+30 (30su, 25t, 26)
Mitch 3 (30su, 20T, 20)
Coll 🙂 (15du)
Steve 4 (60su, 44)
Bob 3 Rx
Allen P. 3+5 (30su, 30T, 35)
6:00
Patti 5 (60su, 20T, 26S)
Garrett 4+35 Rx
Robbie 4+5 Rx
Boelker 5+18 Rx
Dave P. 3+6 (15du, 35)
Stu 5+16 (25, 24 (60su)
Sarge 🙂 (44FS)
Nick 3+15 (44, 35)
Erin 3+30 Rx
Jeannette 3+27 (25T, 15du, 26S)
Janna 4+13 (60su, 35R, 20T)
Mel 3+2 (35DB)
Great work especially to Lindsay, Connor, Dana and Mitch who all had their first classes today!