Friday Workout: Pull-up, KBS, Lunge, Sit-up

5 year anniversary party is tomorrow at the gym! 8/16 starting at 4pm. See you all there!

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WOD

Level 1

20-15-10 Reps of Each for Time:

  • Ring Row
  • Russian Kettlebell Swing (35/20)
  • Lunge
  • Abmat Sit-up

Level 2

30-20-10 Reps of Each for Time:

  • Pull-up
  • Kettlebell Swing (53/35)
  • Lunge with Plate OH (45/25)
  • Abmat Sit-up

Notes: For Lunges, each lunge counts as a rep (i.e. 15/side, 10/side, 5/side).

Cash Out

3 x 25sec weighted plank (go heavy!)

ANNOUNCEMENTS

Workout in the Park!  August 17

Please RSVP to the Facebook event if you plan on coming so that we know how much equipment we need to bring!

13 thoughts on “Friday Workout: Pull-up, KBS, Lunge, Sit-up

  1. 12:57 (red band pu. I don’t think my body was awake today)

  2. 40-30-20-10 partner WOD w/ Lauren
    planks: 50,50,70#

  3. 10:21 (?) RRs, 35# kb, 10# plate

  4. team jess
    40-30-20-10 chest-to-bar PUs, 70/53# kb
    11:10

  5. 14:37 [first 18 pu’s without a band, all other pu’s with red or purple band, 25# kb]

  6. 9:30 (ring rows)

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