Moonwalk

21
Feb

Moonwalk

AMRAP in 3 minutes:
10 Walking Lunges
10 Reverse Burpees

Rest 1.5 minutes
Complete 3 cycles

Compare to Mar.11/11

Get up boys

74 Responses

  1. WUx2

    Back Squats x 3
    95-115-125-145-160(PR reps)

    WOD: 3 mins AMRAP
    – 10 Walking Lunges
    – 10 Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles

    1: 66
    2: 62
    3: 60

    Total: 188

    I wasn’t consistent enough on the reverse burpees to do them in the workout.

  2. Andy

    WUx2

    Strength: Push Press x 5
    95-115-125-140-160

    WOD: 3 mins AMRAP
    – 10 Walking Lunges
    – 10 Reverse Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles
    Total: 98

  3. WUx2

    Strength
    OHS 5’s
    60-65-70-70-75
    Thanks Kevin for making sure I got low on the squat :)!!

    WOD: 3 mins AMRAP
    – 10 Walking Lunges
    – 10 Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles
    Total: 150

  4. Amanda

    WU

    Strength: Deadlifts
    3x 125-135-145-165-185

    WOD:

    AMRAP in 3 minutes:
    10 Walking Lunges
    10 Reverse Burpees

    Rest 1.5 minutes
    Complete 3 cycles

    Total: 175

  5. Strength: Push Press (x3)
    75-80-85-100-112
    112# felt so heavy – I feel like I’m losing my strength πŸ™

    WOD: as Rx’d
    AMRAP in 3 minutes: 3 cycles with 1.5 min break in between
    10 Walking Lunges
    10 Reverse Burpees

    Rd 1: 3+18
    Rd 2: 4+7
    Rd 3: 4+7

    Score: 252

    Messed up my first round – didnt find a grove till Rd 2 – I think I could have kept 4 rds + 7 for all 3 rounds. Leg burner – hope they recover for Saturday! Great job everyone for Join the Open Games team – That is awesome and says alot!!! There’s still alot of you that have not signed up – whats your excuse? you are allowed to Scale – there are new members with as little as 4 WODs under their belt that have joined – and you dont have to do every wod to be part of the team!! Just JOIN!!! be part of the fun! I’m sorry to say but you just might regret it!!!

    1. Mario

      Completely in agreement with Johnny.

      Last year a lot of us first timers realised after the very first Games WOD that we would have regreted not being part of the fun if we hadn’t signed up.

      It’s not about doing the WODs Rx or qualifying for Regionals. The atmosphere in the gym is electrifying. Great positive energy and high-fives all around. People push themselves to incredible performances with tons cheering in the background.

      Sign up, we want you there with us!

    2. It was SOOO much fun!!! It was like your typical Saturday WOD but on steroids, red bull AND Viagra!!! It was insane!! So much Camaredie, I was overwhelmed and proud to be part of it!! There were moments that I still can picture in mind that will stay with me forever – ex. watching Eric B. show everyone what heart was and battle through 11.3 with Clean&Jerks… just so many great moments and as a new member last year working through these WODs elevated what I have previously thought were my limits.

      “In order to know your limits, you have to push yourself to them”

  6. Shannon

    WU X 2

    Strength: 0HS X 5
    35-40-45-50-55-60-65

    WOD @ Rx:
    AMRAP in 3 minutes:
    10 Walking Lunges
    10 Reverse Burpees

    Rest 1.5 minutes
    Complete 3 cycles

    Total: 200

    I had to put @ RX because I think this is only my second workout rx’d…woohoo!

  7. Jo

    WU x1
    Weighted Pullups (Strict)
    5 10 15 20 25 30 32.5

    5 Rounds
    20 Consecutive Double Unders
    12 T2B
    12 Russian KBS 53#

    10:05

    Messed up last round of doubles, got to 19 tripped and had to start over. Very grippy!

  8. WUx2

    Strength: Push Press x 5
    95-115-125-140-160

    WOD: 3 mins AMRAP
    – 10 Walking Lunges
    – 10 Reverse Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles

    R1 3+6
    R2 2+17
    R3 2+17

    Total: 180

    Didnt add the 10 walking lunges reps for round 2 &3 and put 160 on the board.

  9. Maria

    WUx2

    Strength: Shoulder Press x 1
    45-55-65-75-80 (F)

    WOD: 3 mins AMRAP
    – 10 Walking Lunges
    – 10 Reverse Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles

    Total: 198

  10. Chantal L.

    WU x 2
    Strength – 5x Shoulder press
    55-65-75-85-90

    WOD “Moonwalk”

    3 cycles:
    AMRAP 3 mins
    -10 walking lunges
    – 10 Burpees
    -Rest 1.5 mins

    R1: 2R + 2 burpees = 52
    R2: 2R + 10 lunges = 50
    R3: 2R + 7 lunges = 47

    Total: 149

  11. Mat

    WU x 2
    Strength – Clean x 3
    95-115-135-155-155

    Amrap 3 mins
    10 walking lunges
    10 reverse burpees (scaled burpees)
    Rest 1.5 mins
    Repeat 3 cycles
    Total: 176

      1. Fat Rob

        Search deep within yourself and you will recall the vision of beauty that is Rob Walker and the overwhelming joy you experience around him.

  12. Darsey

    Back Squat X 5
    115-130-145-160-185 PR for reps
    WOD β€œMoonwalk”
    3 cycles:
    AMRAP 3 mins
    -10 walking lunges
    -10 Reverse Burpees
    -Rest 1.5 mins

    Total: 165… I struggled with the reverse burpees

  13. natacha

    Home workout as ruptured right achille tendon 2 days ago playing in frisbee tournament…

    strength exercises for right quad and hamstring with weight of cast for 10 min

    WOD AMRAP 10 min
    10 sit ups
    10 knee push up
    8 rounds and 6 sit ups

    much harder to push oneself without the gym ambiance…

  14. Kevin

    First wod since I hurt my back. Felt pretty good.

    5 Rounds
    20 Consecutive Double Unders
    12 T2B
    12 Russian KBS 70#

    6:50

    Thanks fellas for sticking around.

  15. Patrick

    AMRAP in 3 minutes:
    10 Walking Lunges
    10 Reverse Burpees
    Rest 1.5 minutes
    Complete 3 cycles

    Total: 253. Last score was 163 so it’s a good PR.

  16. WUx2
    strength – Overhead squats x 1
    50, 60, 70, 80, 90(5#PR)

    WOD: AMRAP 3 min
    10 Walking Lunges
    scale – 10 Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles
    1: 53 / 2: 52 / 3: 51

    Total: 156 PR 13 reps from march 11/11
    cash out practice skill of the week

  17. WUx2
    strength – Front squats x 3
    135, 155, 185, 205

    WOD: AMRAP 3 min
    10 Walking Lunges
    10 Reverse Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles

    1: 65 / 2: 60 / 3: 71
    Total: 196
    cash out practice skill of the week

  18. Greg Mac

    WU x 2

    Strength: Push Press x 5
    65-75-85-100-115

    WOD “Moonwalk”
    AMRAP in 3 minutes: 3 cycles with 1.5 min break in between
    10 Walking Lunges
    10 Burpees

    Rd 1: 3+15
    Rd 2: 3+6
    Rd 3: 3+4

    Score: 205

  19. WOD (Rx’d):
    R1 = 74
    R2 = 70
    R3 = 70

    Total —> 214 (PR by 1)

    Tomorrow we’re off to St. Pete Beach / Tampa.
    …Eight hours in airports and airplanes should feel good after that WOD.
    See you on March 3rd! πŸ™‚

  20. Jamie

    CFWU x 2

    Strength – Shoulder Press x 3
    80-85-90-105-115(1)

    WOD – 3 mins AMRAP
    10 Walking Lunges
    10 Pushups
    Reset 1.5 mins
    Repeat 3 Cycles

    Total: 217

  21. Tim

    WUx2

    strength – Push press x 3
    135-155-175-190-220(only got 1)

    WOD: AMRAP 3 min

    10 Walking Lunges
    scale – 10 Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles

    score:138

  22. Kerri

    Cleans X3 65-70-75-80-85
    Still working on getting lower and hook grip.

    WOD: AMRAP 3 min

    10 Walking Lunges
    10 Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles
    Total – 134
    17 rep PR from last March

  23. Frank

    WUx2

    shoulder press x 5
    80-95-110-120-135 (5# PR for reps)

    WOD: 3 mins AMRAP
    – 10 Walking Lunges
    – 10 Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles

    total = 176

  24. Lora

    WU x 2 (focus on proper pushups)

    Strength: Front squat (x1)
    45(10)-95-135-155-175-195-205 (5# PR) πŸ™‚

    WOD β€œMoonwalk”
    AMRAP in 3 minutes:
    10 Walking Lunges
    10 Reverse Burpees
    3 cycles with 1.5 min break in between

    Rd 1 – 72
    Rd 2 – 71
    Rd 3 – 69

    Total = 212

    Holy leg burner πŸ™‚ Gonna feel that tomorrow…

  25. Nath

    WUx2

    Deadlifts x 3
    95-115-135-155-175

    WOD: 3 mins AMRAP
    – 10 Walking Lunges
    – 10 Reverse Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles

    As Rx: 52+51+50=153

    First time doing reverse burpees. They are fun!

  26. Martine

    Back squats 5x @ 65#

    WOD (scaled)
    10 walking lunges
    10 down ups
    Total : 160

    Great job 1830 crew! Good luck Jeff S with your knee scope tomorrow! πŸ™‚

  27. Tracy S

    wux2
    Strength: Power Cleans
    (x5) 65 – 75 – 80 – 85 – 95×2
    Lost focus on the last set when I realized everyone else was waiting to start the WOD! πŸ˜•

    WOD (scaled)
    TOTAL: 147 Reps
    (matched March 2011 score)

  28. Jeff S

    WU x 2 (focus on proper pushups)
    Strength: squat (x5)
    45(10)-95-135-155-175-195

    WOD β€œMoonwalk”
    AMRAP in 3 minutes:
    10 Walking Lunges
    10 Burpees (was unable to land rev burpees cause of knee)
    3 cycles with 1.5 min break in between
    Rd 1 – 83
    Rd 2 – 75
    Rd 3 – 75
    Total = 233
    This was a great WOD.. Lungs were burning like crazy, Fran cough now! Lol

  29. Marcel

    WUx2

    Push Jerks x 3

    95-105-115-125-135-145

    WOD: 3 mins AMRAP

    – 10 Walking Lunges
    – 10 Burpees (subbed)
    – Rest 1.5 mins
    Repeat for 3 cycles

    1: 65
    2: 69
    3: 59

    Total: 193

    Impressive OHS tonight Sheldon!

  30. Krista

    Yeah, could do this WOD @ home πŸ™‚
    Great way to end the busy day…

    AMRAP 3 min 3 rounds Rx ( have to as well, think it’s my 1st!!)
    10 walking lunges
    10 reverse burpees

    1.5 min rest between rounds

    R1= 71
    R2= 72
    R3= 72

    Total: 215

  31. Heather S

    MOB
    Roller and lacrosse ball
    WU X 2 (20 really really great push ups! πŸ˜‰ )

    Push jerk 1’s
    75-90-105-115 (bad form) – 110-110

    WOD β€œMoonwalk”
    AMRAP in 3 minutes:
    10 Walking Lunges
    10 Reverse Burpees (sub’d regular burpees)
    3 cycles with 1.5 min break in between

    Total: 195 (152 in March)

    Lots of work needed staying upright on the push jerk. Can’t believe how unnatural it feels, but great tip to try it against the wall. Thanks Kevin!

  32. WU x 1

    Push press x 5
    45-65-85-95-105-110-115#

    Backsquat x 25
    115#

    AMRAP in 3 minutes:
    10 Walking Lunges
    10 Reverse Burpees

    Rest 1.5 minutes
    Complete 3 cycles

    Score 172

    Finally decided to give in and signed up for the Opens! πŸ™‚

  33. WU x 2

    Strength – Overhead Squats x 1

    135, 145, 155, 165, 165 (Failed), 155.

    AMRAP in 3 minutes:
    10 Walking Lunges
    10 Reverse Burpees (Did regular burpees after 2nd set of first round)

    Rest 1.5 minutes
    Complete 3 cycles

    Total Reps – 179

    Still on the fence about the games. I have to miss the group workout on March 3rd and if I hit bad weather on the 9th and might miss the 10th. If there is a group doing the workout on the 1st or second I join in with I would give it a go.

  34. Mel A

    Cleans X5 65-70-75-80-85
    Still need to work on releasing the grip.

    WOD: AMRAP 3 min

    10 Walking Lunges
    10 Burpees
    – Rest 1.5 mins
    Repeat for 3 cycles
    Total – 141

  35. cheyenne

    WU X 2
    Strength: Front Squat x 3
    65-70-75-85-95

    AMRAP 3 Minutes
    10 walking lunges
    10 regular burpees
    rest. 1.5 minutes
    repeat x 3 cycles
    99 reps

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