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Wednesday Jul 1, 2026 |
JENNIFER(Rounds, Int, Sc,  Girls (G-N)AMRAP 26: 10 pull-ups 15 KB swings (35/53 lb) 20 box jumps (20/24 in) Intermediate/Masters: 5 pull-ups 15 KB swings (26/35 lb) 20 box jumps (20/24 in) Scaled: 5 ring rows 10 KB swings (18/26 lb) 15 box step-ups (16/20 in) – Rest 2:00 between rounds. Intended Stimulus -Today, we honor Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, who died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family members. -7-15 rounds. -Unbroken kettlebell swings for the first few rounds, and no more than 2 sets from there. -Box jumps in :90 or less. 260701 AT HOME WOD(Rounds) At-home option: AMRAP 26: 10 alternating dumbbell rows in a plank hold 15 dumbbell swings (35/50 lb) 20 object jumps or jump-overs (20/24 in) – Use two dumbbells for the rows. 260701 OPTIONAL STAMINA(Calories) 5 sets for max calories: 3:00 air bike – Rest 1:00 between sets. Notes -30-50 calories each set. -Consistent paces across the 3-minute effort. -Build stamina and conditioning. -Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes. -Keep your chest high and push/pull with your arms and legs. |
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 | Happy Birthday: Karis |
