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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

359 Baig Blvd. Moncton, NB E1E1E1

Wednesday WOD

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  • Wednesday WOD...

HOPPER REGISTRATION!

Waiter Walks
6x20m
3 on right, 3 on left

AMRAP in 12 min
20 Alternating DB Snatch
10 Box Jump Overs
2 Ring Muscle-ups (6 Pullups)

As you may have noticed, there is no Rx’d version. Pick a DB that you can move for all 20 reps. Pick a height that’s not mentally uncomfortable. Get after it!

Balls

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22 Responses to “Wednesday WOD”

  1. Waiter Walks
    6x20m
    3 on right, 3 on left
    30-35-40
    AMRAP in 12 min
    20 Alternating DB Snatch 50#
    10 Box Jump Overs – scaled to 20″ step overs
    6 Pullups

    5 Rounds 10 Box

    Thanks Matt!

  2. Waiter Walks
    6x20m
    3 on right, 3 on left
    20, 20, then 25#

    AMRAP in 12 min
    20 Alternating DB Snatch 35# –> These felt super heavy today!
    10 Box Jump Overs (12″ plus 25 plate)
    2 Ring Muscle-ups (6 Ring Rows)

    4 Rounds + 3 Reps
    Thanks Matt!

  3. Waiter Walks
    6x20m
    3 on right, 3 on left
    Weights: 35-40-45#

    AMRAP in 12 min
    20 Alternating DB Snatch – 35#
    10 Box Jump Overs – 24″
    2 Ring Muscle-ups (6 Pullups) – PUs

    Score: 5 rounds + 18 reps

  4. Waiter Walks
    6X20 m
    3 on right, 3 on left
    Weight: 15#

    AMRAP in 12 min
    20 Alternating DB Snatch – 15#
    10 Box Jump Overs
    6 Pull ups
    Score: 5 rounds + 4 reps

    Thanks Blake!!! Great job everyone!!

  5. Mobility + WU x 1
    Group WU + Mobility

    Waiter Walks
    6x20m
    3 on right, 3 on left
    15#, 10#, 10#

    AMRAP in 12 min
    20 Alternating DB Snatch @20#
    10 Box Jump Overs 20”
    2 Ring Muscle-ups (scaled to 6 Pullups)

    Total: 5 Rounds + 10 DB Snatches

    Thanks Blake. Good job everyone!

  6. Cancel mine and Jeff’s 4pm, Traffic is bad and I haven’t had time to eat.

  7. Waiter walks
    3 sets (6x 20m each arm = 1 set)
    10- 15-15#

    12min AMRAP
    20 alternating DB snatch (15#)
    10 boxjump over(step overs)
    6 ringrows
    Total: 5rounds & 20 DB

  8. Waiter Walks
    6X20 m
    3 on right, 3 on left
    Weight: 25#

    AMRAP in 12 min
    20 Alternating DB Snatch – 35#
    10 Box Jump Overs 20”
    6 Pull ups
    Score: 5 rounds

  9. Waiter Walks
    6x20m (10#)
    3 on right, 3 on left

    AMRAP in 12 min
    20 Alternating DB Snatch (15#)
    10 Box Jump Overs (StepUps)
    2 Ring Muscle-ups (6 Ring Rows)

    4 Rounds + 17 DB Snatch
    Thanks Blake! Great work, 7PM crew!

  10. Waiter Walks
    6x20m
    3 on right, 3 on left
    25-30-35#

    AMRAP in 12 min
    20 Alternating DB Snatch @35#
    10 Box Jump Overs 24”
    2 Ring Muscle-ups (6 Pullups)

    5 rounds

  11. Waiter Walks

    6x20m

    3 on right, 3 on left all @ 25#

    AMRAP in 12 min
    20 Alternating DB Snatch 35#
    10 Box Jump Overs – scaled to 20″ step overs
    6 Pullups

    4 Rounds + 6 BJO

    Thanks Kevin!

  12. Waiter walks
    20-30-35#

    WOD with:
    35#
    20”
    MU

    3 + 31 reps

    Locked out MU at the cap, 1 rep shy of 4 rounds. First time attempting MU since the open so just happy to do some, had a few failed attempts, and still got all kinds of sweaty.
    Thanks Blake

  13. Waiter Walks
    6x20m
    3 on right, 3 on left
    20, 15, then 15#

    AMRAP in 12 min
    20 Alternating DB Snatch 20#
    10 Box Jump Overs (45″ plate plus 25″ plate)
    2 Ring Muscle-ups (6 Ring Rows)

    5 Rounds

  14. Waiter Walks
    6x20m
    3 laps on right, 3 laps on left
    20-25-30

    AMRAP in 12 min
    20 Alternating DB Snatch 30lbs
    10 Box Jump Overs 20″
    2 Ring Muscle-ups (6 Ring Rows)

    6 + 1 DB

    Nice class Kevin 🙂

  15. Waiter Walks
    6x20m
    3 on right, 3 on left
    10#- these suck! Guess i found new torture to work into open gyms.

    AMRAP in 12 min
    20 Alternating DB Snatch- 15#
    10 Box Jump Overs – 12 inches
    6 ring rows

    5 rounds 4 snatches

  16. Waiter Walks
    6x20m
    3 on right, 3 on left
    I totally misunderstood the instructions (even after Matt drew a picture) and only did 4x20m
    15#-15#-15#

    AMRAP in 12 min
    20 Alternating DB Snatch 35# – 30#
    10 Box Jump Overs 20″
    (6 Ring Rows)
    3 rounds plus 19 DB Snatch
    Snatches felt heavy and struggled on the first round with the 35#, switched to 30# for the second round and then switched back for the 3rd.. Thanks for the tip on jumping down backwards off the box jump and then back up again for the next rep.. Now to be brave enough to jump sideways!
    Still suffering with a lingering cold and not feeling 100%
    Thanks Matt!
    Cool tunes as always!

  17. Waiter Walks
    @50#

    Wod with 20#, 20″Box and Pullups

    5 Rounds 4 BJOs

  18. Waiter walks
    30-30-30

    WOD with:
    50#
    24”
    6 Pullups – multiple MU attempts and although oh so close, no cigar. There’s no way around it, practice, practice, practice

    3 rounds 30 reps

    Thanks coach Blake for the WOD tips! And thanks Cara for sharing the rings.

  19. Waiter Walks @20#

    AMRAP in 12 min
    20 Alternating DB Snatch @20#
    10 Box Jump Overs 20”
    2 Ring Muscle-ups (scaled to 6 Pullups)

    Total: 4+21
    Box jump overs make me dizzy so i took them slow 😉

  20. Did this June 14th

    Using 50# DB, 20” box and ring rows

    3 rounds and 6 box jump overs

    Went to heavy on the DB.

  21. Waiter Walks
    6x20m
    3 on right, 3 on left
    15#

    AMRAP in 12 min
    20 Alternating DB Snatch 20#
    10 Box Jump Overs 20″
    2 Ring Muscle-ups (6 Pullups) ring rows

    5 rounds plus 11

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