Saturday, January 21st

20
Jan

Saturday, January 21st

KHour WOD

21, 15, and 9 reps for time:
Power clean, 155/105
Burpee box jump, 24/20″

Post time to Comments.

66 Responses

    1. dtm

      Show Off

      At home modified K-Hour:
      21-15-9
      Hang squat cleans w/ 24kg dbs
      Burpees
      11:07

      3 Rounds
      45 second hollow hold
      75 second plank
      60 second rest

      Spicy augmentation, I needed a few breaks but this will be my new abs on abs cash-out

  1. BAston

    Greenwich CF

    25 minute partner wod:
    1 partner runs 400m with med ball (20/14)
    1 partner does DT (135/95)

    Total DT rounds: 9

    1. sallys

      What Brian said. In the spirit of honesty, I ran with a 12# wall ball but only because I legit couldn’t find the 14# ones.

      Cleans were hard after yesterday. My poor forearms.

  2. BAston

    Greenwich CF

    25 minute partner wod:
    1 partner runs 400m with med ball (20/14)
    1 partner does DT (135/95)

    Total DT rounds: 9

    1. sallys

      What Brian said. In the spirit of honesty, I ran with a 12# wall ball but only because I legit couldn’t find the 14# ones.

      Cleans were hard after yesterday. My poor forearms.

  3. ShollSwole

    Open gym: Lots of stretching

    Ring rows with box (false grip) 8/7//7/6/6
    HSPU 5/5/5/5/5
    Lsit Holds with rings :30×5
    Ring pushups with box 8/8/8/7/6
    Skin the cats 5/5/5

  4. ShollSwole

    Open gym: Lots of stretching

    Ring rows with box (false grip) 8/7//7/6/6
    HSPU 5/5/5/5/5
    Lsit Holds with rings :30×5
    Ring pushups with box 8/8/8/7/6
    Skin the cats 5/5/5