13
Oct
Saturday, October 14th
Town Hall today at 1:30!
KHour WOD
For time:
150 Double-unders
Then, Five rounds of:
24/16kg Kettlebell Swing, 21 reps
24/16kg Goblet Squat, 21 reps
Ring Dip, 7 reps
Then, 150 Double-unders
Post time to comments. Higher skill athletes should do ring muscle-ups instead of ring dips today.
12 Minute AMRAP
12 OH Lunges 2 x 35# DBs
12 Burpees
6 Rounds
This turned out to be supremely spicy.
25:58 (1 mike ass bike in place of dubs. Everything else rx’d)
27:17
100 dubs
12kg on squats
Head still spinning
24:08
75 dubs
12kg swings & squats
Box dips
25:01
12kg
Mix of ring dips with meddium red band and on box
4+44 w/dubs,16kg and ring-dips
sets of 14/7s with kb
ring-dips were detrimental
Thank you to everyone who came out to the town hall meeting today! It was a great discussion and we got some constructive feedback. Hope to see more of you at our next meeting. 🙂
24:46 rx
17:35 Rx(1 ring muscle up + 6 ring dips per round)
510 rx at the time cap (needed 35 more dubs)
26:01 rx+ MUs
Second round of dubs took for.ev.er
24:50 with 50dus and push ups
18:03 rx
20:46
50 Dubs 5 rounds using 12kg KB and ring dips with feet on box 50 dubs
OG:
3×3 back squat
260#
Today’s K hour
24:30 Rx
Nice work Ken!
100 dubs
5 rounds Rx
85 dubs
30:00 cap
29:33
Ring Dips with box
300 singles for dubs the 2nd time