Monday, 07 October 2019

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General Warm-up:

2 rounds for quality:

Run 200m

6 Spiders

8 T-Push-ups

10 Sit-ups

10 Squats

8 Shoulder press w/T’s

6 Pull-ups

Row 200m


Specific Warm-up:

5 Kettlebell swings

5 Wall-ball shots

4 Box jumps

4 Power cleans

3 Thrusters

3 Overhead squats


3 rounds, increasing loads each round



“Time with the Girls”

Angie’s House

20 Pull-ups

20 Push-ups

20 Sit-ups

20 Squats


Helen’s House

400m Run

21 Kettlebell swings (53/35)(45/30)

12 Pull-ups


Fran’s House

15 Thruster (95/63)(80/53)


Nancy’s House

400m Run

15 Overhead squats (95/63)(80/53)


Grace/Isabel’s House

20 Ground-to-overhead (135/93)(115/73)


Kelly’s House

400m Run

30 Box jumps (24/20″)(20/16”)

30 Wall-ball shots (20/14)(16/10) @ (10/9′)


For time

(30:00 cap)

Compare to Saturday, 22 June 2019



Each athlete uses only one bar. Increase load as needed.



Post results and experiences to comments


  1. Henry Smith says

    29:57 rx

  2. megancyork says

    Loved this WOD. Still so sore from Friday.
    Mod PLU/PU
    Stay at 63# all the way through.
    Thrusters are still my kryptonite.
    Slow jog on the runs but at least I can finally do it.
    Hit the cap with 30 wall balls left.

    Would love to do this again.

  3. 27:21 Rx
    Almost 4 min PR!!
    PLU 14-6 that is also a PLU all time PR, PU 8-5-3-2-2, SU and SQ steady pace
    KB unbroken, PLU 9-3
    Fran: 10-5 next time go unbroken
    Nancy: 12-3 lost balance after 12th and dropped next time go unbroken
    Kelly: 10-7-5-5-3 WB need to work on these but I am not a fan 🙂

  4. 19:36 Rx, a 6:04 PR!!
    Everything unbroken except PU and G2OH so really happy with that!
    Awesome night class tonight!!

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