Wednesday WOD

14
Dec

Wednesday WOD

AMRAP in 7min
10 Overhead Lunges (45#)
10 Hand Release Burpees

Whatchoo lookin' at??

41 Responses

  1. Kevin

    Daily squat to 275

    Dead lift x 10
    135-185-225-255

    Wod as Rx’d

    6 rounds + 10 lunges

    Cash out – butterfly pull ups and skin the cats to levers

  2. Maria

    WU x 2

    Front Squat x 1
    60-70-80-90-105 (PR)-110 (PR)

    10 Overhead Lunges (25#)
    10 Hand Release Burpees

    5 rounds + 10 lunges

    Cash out โ€“ crossed legged stretch and practiced “skin the cats”

    I liked this one, stairs were tough this morning.

    1. Gabrielle

      great score Heather!! Wish I could workout with you again… I guess I’ll have to wait until mornings don’t feel like they’re going to kill me ๐Ÿ™‚

  3. WU x 2

    Front Squat x 1
    85-95-105-115-125

    10 Overhead Lunges (45#)
    10 Hand Release Burpees

    4 rounds + 8 lunges

    Cash out โ€“ crossed legged stretch, practiced skin the cats and attempted levers

  4. Greg Mac

    WU x 2

    Strength: Push Press x 3
    70-75-85-95-105(x1)

    10 Overhead Lunges (25#)
    10 Hand Release Burpees

    5 rounds + 9 lunges

    Cash out โ€“ crossed legged stretch

  5. Blake R

    WU X 2
    Strength: Dead Lift x 1
    165-175-195-205-215-225-235

    WOD:
    AMRAP in 7 min
    10 overhead lunges @ 25#
    10 hand release burpees

    Total: 5 rounds

  6. Guy

    CFWU x 2

    Deadlifts x 3
    205
    225
    240
    275
    300 x 2

    WOD: AMRAP in 7 mins

    *Modified*
    10 Weighted walking lunges #45
    10 Hand release burpees

    4 Rounds + 10 lunges

  7. Steph G

    wux2
    OHS 1’s
    80-85-90-95 (F)(1)

    WOD 3 rounds w #10

    OHS is my favourite lift, was hoping to get above my 100# max. I was just not feeling it today. Next time ๐Ÿ™‚

  8. Jamie

    CFWU x 2

    Strength – Brench Press x 3
    95-135-155-165(1)

    WOD – AMRAP in 7 mins
    10 Overhead Walking Lunges 45#
    10 Hand Release Burpees

    5 Rounds and 5 Burpees

  9. WU x 2
    strength – Push Press x 5
    95,115,125,135,145

    WOD :AMRAP in 7 min,
    10 Overhead Lunges (45#)
    10 Hand Release Burpees

    Total rounds = 5 rounds
    Cash out โ€“ practice โ€œskin the catsโ€

  10. Mario

    – Mobility
    – Squat to 285#
    – WU “B” x2 (Box Jumps, Squat Clean 95#, Back-Hip Rev. Ext., Ring Push-Ups, Samson)
    – Lacrosse Ball Lower Back
    – Shoulder Press 5RM = 95-115-120-130-137 (PR reps, 2#)

    – WOD Rx = 5 rounds + 3 OH Lunges

  11. Francis

    WU x 2

    back squat x 5
    135-155-165-185-210

    10 Overhead Lunges (45#)
    10 Hand Release Burpees

    4 rounds + 3 lunges

    Cash out โ€“ crossed legged stretch

  12. Strength: cleans
    100-110-120-140
    Thanks for coaching Rob

    WOD: 45#
    6 rounds + 9 burpees
    I was coming up from my 10th burpee as rob call time — so close ๐Ÿ™‚
    Nice having u coach us Rob
    Gerry: I will remember to respect the bar from now on.

    Daily squat (front) to 190#

    1. Gabrielle

      Wow Darsey!! 5 rounds and you grew 3 extra lungs ๐Ÿ˜› I don’t know why that little omission got my funny bone so much, I must be tired lol… But seriously, good job!! ๐Ÿ™‚

  13. Jeff S

    Shoulder Press โ€“ x 5
    95-105-115-125-130
    WOD (scaled push press in lieu of lunges (knee) at 105#)
    4 Rounds + 5 push press

    Much harder than anticipated.. Thanks for talking me into scale rob, saved me from myself!! Lol

  14. Gabriel

    WUx2
    Strength – Back Squat X5
    135-155-195-215

    Then finished with 1 Rep Max 245-255(PR)

    WOD:
    AMRAP in 7min
    10 Overhead Lunges (45#)
    10 Hand Release Burpees

    5 Rounds even

    Cashout: crossed legged stretch
    1 Skin the Cats

    Great job 6:30!

  15. Marcel

    WU x 2

    Back Squat x 1

    175-195-230-265

    AMRAP in 7 min.

    10 OH Lunges 45#
    10 Hand release burpees

    4 rounds + 10 lunges + 7 burpees

    Did a couple of skin the cats

    Cashout – crossed legged stretch

  16. Nath

    WU x 2

    Push Press x 3
    65-70-75-80-85×2-85×2-85×3-90×2
    I’m improving so fast I did not realize my previous PR for 3 reps was 70… Oups!
    Thanks Rob for your help!

    AMRAP 7 min
    – 10 Overhead Lunges (2 rounds @ 25# and 2 rounds @ 10#)
    – 10 Hand Release Burpees
    Total: 4 rounds (even)

    I was a little upsed I had to change the plate half way… ๐Ÿ™

    Practiced Skin the cats: love it! My challenge is to get my legs up. After that it’s all good.

  17. Gabrielle

    WU with yellow band kipping pullups and wallballs (6lbs)

    Strength front squat 10’s
    45-55-65-75 and then it was time to do the WOD

    WOD modified for tibia injury
    AMRAP 7 min
    10 Overhead walking lunges (25lbs)
    10 Hand release pushups

    total 6 rounds plus 3 pushups

    My triceps were screaming at me when we were done… Thanks for the great workout and coaching Rob!! So happy to have you as a fellow trainer ๐Ÿ™‚

    Oh and yes, there was a lovely cashout of cross legged stretching. I learned today that being normal doesn’t mean being in the majority… So I guess I’m not as bendy as I thought I was hehehe!!!

      1. Gabrielle

        Lol no Nath!! You’re flexibility is something we all want!! Don’t ever feel bad for being able to do something we all wish we could do ๐Ÿ˜‰

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