Cycle through it

7
Nov

Cycle through it

Complete 3 cycles of:
AMRAP in 3 min
4 Ring Dips
8 V-snaps
12 Kettlebell Swings
Rest 1 minute

Compare to May 17/11

Mobility work. Just do it!

52 Responses

  1. WU x 2 (sub pullups with wall balls)

    Back Squat x 3
    125-135-145-Weird feeling in my back, stopped

    WOD: Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips
    8 V-snaps
    12 Kettlebell Swings (40#, russian kettlebells instead)
    Rest 1 minute

    Score: 180 (60 per round)

  2. Kevin

    Front squats x3
    135-155-175-195-215

    Wod at 53#
    R1 – 3 + 10 KBS
    R2 – 3 + 6 KBS
    R3 – 3 + 1 KBS

    Total – 269

    Good race Darrell!

  3. Steph L

    Mobility
    Warm-up x2

    Strength : Push Press

    30×5
    35×5
    40×5
    45×5
    50×5 (PR)

    WOD: Complete 3 cycles of:

    AMRAP in 3 min
    4 Ring Dips (Blue Band)
    8 V-snaps
    12 Kettlebell Swings @ 35#
    Rest 1 minute

    1) 2 + 7 KBS
    2) 2 + 8 KBS
    3) 3

    Total Reps : 213

  4. 50 no show burpees from Nov 2nd

    Push Press x5
    110-120-130-140-150×4-150(pr 5#)

    Wod at 53#
    R1 – 2 + 1 KBS
    R2 – 3 + 1 Ring Dip
    R3 – 2 + 8 v-snaps

    Total – 194

    Pretty sure this is my first Wod with Ring Dips Rx.

  5. Michelle

    Back squats x5 85-95-105-110-120

    Wod at 35# + Dips with blue band
    R1 – 2 + 5 KBS
    R2 – 2 + 7 KBS
    R3 – 2 + 5 KBS

    Total – 197

  6. Shane Hayes

    Mobility
    Wu x 2
    Strength back squat
    145, 165, 185, 205, 225 x 5
    Wod at 53#
    Round 1 (3) rds
    Round 2 (2 rds 8 kbs)
    Round 3 (2 rds 7 kbs)
    Total of 207
    For some reason v snaps really slowed me down,abs were too tight to let me bend..lol didnt expect those to be the harder part of the wod.

  7. Shawn Johnson

    Mobility
    Wu x 2
    Strength: Overhead Squats x5
    30 – 35 – 40 – 45 – 50
    Wod KBell @ 45lbs
    Round 1 (2 rds 8 Kbs)
    Round 2 (2 rds 9 kbs)
    Round 3 (2 rds 4 kbs)
    Total of 201 – I messed up the count I gave Kevin for the board, I think I threw in an extra round that I didn’t do.

  8. Caleb Richard

    Mobility
    WUX2
    Strength Overhead Squat x5
    30-30-30-35-35
    WOD

    Kettle bell weight 35lbs + Regular Sit-Ups

    Round 1 – 2 reps plus 10 kbs
    Round 2 – 3 full reps
    Round 3 – 2 reps plus 6 kbs

    Total 208

  9. mobility
    wu x 2
    no strength – Foam roller

    WOD : Complete 3 cycles
    4 Ring dips (blue band)
    8 V-snaps
    12 KBS (20#)

    score = 212
    1 – 3
    2 – 3
    3 – 2 & 8 KBS
    cash out – wall stretch 2 x 20 sec.

  10. Terri-Lynn

    Mobility
    WU x2
    Dead lift: 55-65-75-85-95

    3 rounds of
    AMRAP in 3
    4 dips (parallettes)
    8 sit-ups
    12 KBS (15lbs)

    R1-3
    R2-3 + 1situp
    R3-3 + 4 dips

    225 total

    LOVED THIS WOD!!!!!!

  11. Chantal Guerette

    Mobility
    WU x 2

    Strength : Cleans 5 x 65-70-75-80-85

    WOD “Cycle Through it”
    3 cycles
    AMRAP in 3 min.
    – 4 rings dips (purple band)
    – 8 V Snaps
    – 12 KBS (35lbs)
    Rest 1 min.

    Srore : 226

  12. Darsey

    Push jerk x3
    115-125-145-155-165.
    Wod at 53#
    Total 196…..after 2nd cycle I had to switch from kbs to push ups due to lower back issues.

  13. mobility
    wu x 2
    strength – Front Squat X 5
    95, 115, 125, 135, 145

    WOD :
    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips
    8 V-snaps
    12 Kettlebell Swings
    Rest 1 minute

    KB weight 53#
    Dips with smallest band

    1- 3+4 Dips
    2- 3Rds
    3- 2+5 KBS

    score = 212reps

  14. McDavid

    mob
    wux2
    shoulder press up to 85 x5 (pr) whoot
    WOD 96 reps… not many, but first time doing “v” snaps, more so U like or almost an O, 53# Kettle bell and first wod with ring dips on rings (skinny band) so pretty happy overall 🙂 great job everyone.

  15. Laura K

    Mob, WU x 2
    Foam rolling……Angie aftermath!.
    WOD Cycle Through it
    3 Cycles AMRAP in 3 min
    4 parallette dips
    8 sit ups
    12 KBS at 25lbs

    Score: 214
    It was great hanging out with all my buddies in the 630pm class.
    Thanks Keven and Joanna

  16. Kevin Mack

    Mobility
    WU X 2
    Strength Back Squat x5
    95-100-105-110-115

    WOD Cycle Through it
    3 Cycles AMRAP in 3 min
    4 parallette dips
    8 V-snaps
    12 KBS
    Rest 1 minute

    Round 1 – 2 reps plus 3 V-snaps (used 25# for KBS)
    Round 2 – 2 reps plus 1KBS (used 30# for KBS)
    Round 3 – 2 reps plus 7 V-snaps (used 35# for KBS)

    Total 175

    Thanks Kevin.

  17. Gabriel

    WUx2

    Strength – Push Jerks X5
    95-105-115-125-135
    Form improving. Mechanics comming along. Thanks for noticing Kevin!

    Daily Planks to 5min

    WOD as Rx’d

    Total –>183

    Great job 6:45 crew!

  18. Heidi

    WU x 2

    Push Jerk x 5
    80-85-90-95-100

    WOD:
    4 paralette dips (skinny band)
    8 v-snaps
    12 KBS 35#

    Total Reps = 193
    Compare to 199 May/11, so no PR today.

    Tough one ! Need to work popping my hips with the KBS.

  19. Heather S

    WU x 2

    Cleans 5’s
    75-85-95-105-110

    WOD:

    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips (med purple band)
    8 V-snaps
    12 Kettlebell Swings 35#’s
    Rest 1 minute

    Total Reps = 203

    Liked this one – amazing how fast the time went!!

    So good to see you in the gym Corrina – miss you so much – you need to visit more often 🙂

  20. Jeremy L

    Mobility
    WU x 2 (pull ups and ring dips with med purple band)

    Strength Dead lift
    x 5 up to 135

    WOD:

    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips (med purple band)
    8 V-snaps
    12 Kettlebell Swings 45#
    Rest 1 minute

    Total Reps = 175

  21. Lance

    mobility
    wu x1
    Shoulder Press 1s
    115-125-130-135-140

    WOD #53 and small band on ring dips

    Round 1: 2 Rounds 8 kbs
    Round 2: 2 Rounds 4 Ring dips
    Round 3: 2 Rounds 2 Ring dips

  22. Tara R

    Mob
    WuX2
    Cleans
    20-25-30-35-45
    Wod
    Complete 3 cycles of:
    AMRAP in 3 min
    4 Ring Dips (parallel dips)
    8 V-snaps (situps /w ab mat)
    12 Kettlebell Swings 25lbs
    Rest 1 minute
    Total Reps 174

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