Wednesday 10022013

5:30 pm class
5:30 pm class


A.  EMOM – 10 Mins 

Even – 5 x Strict Pull-ups 

Odd – 5-10 x Close Grip Push-ups 

B.  15 Min AMRAP 

50 x Single-unders 

20 x Russian Swings 

10 x Alternating Lunges 


A.  Establish a 10 Rep Push Press 

B.  15 Min AMRAP 

30 x Double-unders 

20 x American Swings @ 1.5 pood/1 pood 

10 x Push-ups 


A.  Practice Shoulder to Overhead TNG 

B.  15 Min AMRAP (Easy Pace) 

30 x Double-unders 

20 x American Swings @ 1.5 pood/1 pood 

10 x Dips (From Muscle-ups) 

-Post results under comments


16 Responses
  1. Sara Jech

    A. Worked up to 10 rep PP at 95lbs…… Elbow giving me some trouble

    B. 6 + 68 – Performance- @ 1 pood
    1st Round all DUs
    2nd-6th Round 50 Singles… couldn’t string DUs together but wanted to get a good workout in so switched to singles…
    Push ups were an elbow killer… Should have done Fitness!!!!

    Elbow sore + Head cold = rough morning!!!!

  2. Paul Bye

    A. Worked up to 10 reps of 145#
    B. 4 rounds + 60 singles + 10 swings, w/ singles, 1.5 pood American swings. Improving the efficiency of the American swings. Got 5 consecutive DUs in one attempt today which is 2 more than I’ve ever gotten – slowly but surely.

  3. Jessi

    A. 55# – felt a little twinge in my shoulder at the end of the 10. Thought I was done with that business!
    B. 5+35 blue kb American swings (can’t remember how much that one is?) and mostly double unders! The last round was mostly (failed) attempts but they were going pretty smoothly otherwise…I’m sold on the Again Faster rope. Really liked this workout!

  4. JennF

    A. 100#
    B. 5 rounds 1pood AS and 60 singles with 10 double under attempts. Strict pushups. Not my favorite movements.

    New gym=new motivation to get back in the swing of things and shoot for best times and PRs, and not just get to the gym to check it off the list. Feeling good about that 🙂

  5. Staci Vinz

    A. Worked on form up to 115#
    B. Did: 30 DU’s, 20 RKBS @ 1 pood, 10 sit ups ( saving my shoulders for this weekend)
    11 + 48 ( I think)

  6. Laura S

    A. 65#, really worked on form and keeping my elbows up
    B. 5 rounds-did 10 DU attempts (am only able to string 2 together so far), then 60 singles, 12 kg (blue tape) kettle bell. did American Swings instead of russian swings so I went lighter than 1 pood.

  7. Carrie

    A. Up to 105#.
    B. 5+8DU. Did 10 DU then 40 singles. 1 pood American and push ups. That floor is hard!! My shoulders were toast after all this today.

  8. Susan Kian

    Worked on push jerks and trying to make them smooth. 85lb

    American swings with blue kb

    Nice easy going workout …didn’t even count the rounds so no clue

  9. Cory L


    A. Banded pull-ups (green bands) were not a problem. I’ll have to go for the next size down next time. Focused on form and maintaining a hollow, braced core during the pull-ups. I was almost able to do all the push-ups but the last two sets I had to move my hands out to get them all done.

    B. 8+50. Felt better than I expected afterward, but I went light on the KB weight (blue) and focused exclusively on form. I had a little LBP in the beginning of the Russian swings, but found that concentrating on a braced core/squeezed butt/knees out prevented all the LBP completely. Avoided hyper-extending the hips (so not much “hip-snappiness” to my swings) but did try to perform the full hip flexion for the KB swing. Hoping tomorrow everything is good. So far things are fine.

    Was a fun workout and I think all the core work and mobility from the past 5-6 weeks have really helped.

  10. Lindsey Grace

    A. 85#
    B. 5+80….double unders are getting there. Had some nice ripped up hands from the swings….gotta work on my grip

  11. Keith

    A: 75# – barely made the last two reps. Couldn’t do it with 85#
    B. 3+60 SUs I think I had 3 complete sets, might have been 4. Wasted a couple minutes on the “10 DU buy-in”. Never hit that, so gave up and went on. Started with American swings, but abandoned for Russians in the middle of the 2nd set – wasn’t quite getting up to the top.. Used “yellow” bell, whatever pood that is.