Wednesday WOD

14
May

Wednesday WOD

*Reminder of the Lifestyle Challenge meeting tomorrow night at 7:45pm.

Strength – Tire Flips

1000m Row
400m Med Ball Run (20/14#) *no rubber balls
20 Jump over Box (24/20″)
400m Med Ball Run
100 Double Unders

Up or down?

Up or down?

37 Responses

  1. Vanessa Champion

    Such a great picture Heather!!!

    Strength – Tire Flips- first time trying these. Able to do the medium one fairly easy. Big one… Well I needed some friends haha

    WOD:
    1000m Row
    400m Med Ball Run (20/14#) *no rubber balls
    20 Jump over Box (24/20″)
    400m Med Ball Run
    100 Double Unders-scaled 300 singles

    13:38
    Very pleased for my first 6am in a looonnnng time!
    Great class Patrick. Loved the sound track 🙂

  2. Ginette

    Mobility
    Warm up x1 (15 reps) plus sprints (inside gym…6 reps)
    Group mobility
    Strength: tire flips

    WOD:
    -1000m row
    -400M Med ball run #14
    -20 jump over box (scaled to step up)
    -400Med ball run#14
    -100 double unders scaled to 300 singles

    Time: 17:18
    Great work everyone….great coaching as always Patrick!

  3. Mobility + WU x 1 (15) + group mobility

    Tire flips – Few reps on the medium one and partnered on the bigger one.

    WOD
    – 1000 m row
    – 400m med ball run 20#
    – 20 jump over box (24″)
    – 400 med ball run 20#
    – 100 double unders

    Time: 12:48

  4. MOB & WU × 15
    6 Sprints (length of gym)
    Group MOB

    Tire flipping 101 with Coa h Patrick

    Flipped the small tire × 10
    Medium tire × 2
    Large tire × 1 with Vanessa and Adam

    Wednesday WOD:
    1000 m row
    400 m med ball run @ 14#
    20 jump over box (step up jump off)
    400 m med ball run
    100 DU’s (scaled to 300 singles)

    14:09

    Really fun WOD…and I agree with Vanessa- the tunes were great!

    Good job 6amers.

  5. Mobility + WU x 1 (15) + group mobility

    Tire flips – Had to partner up on the big one

    WOD
    – 1000 m row
    – 400m med ball run 20#
    – 20 jump over box (24″)
    – 400 med ball run 20#
    – 100 double unders

    Time: 13:48 (couldn’t string together more than 10 or 15 at a time)

  6. Mobility
    WUx1 (15) + 6x sprints
    Group Mobility

    Tire Flips!!

    WOD:
    – 1000m Row
    – 400m Med Ball Run 14#
    – 20 Box Jump Over 20″
    – 400m Med Ball Run 14#
    -100 Double Unders

    Time: 13:09

    Fun AM!! Thanks Kevin!

  7. Mob + WUx1 + 6x20m Sprints + Group WU

    Tire Flips
    – 4x flip @ 500+# with partner
    – 1x flip @ 500+# by myself

    WOD Rx = 12:48

    I love the taste of lung burn. *cough cough*

  8. Trent

    Mob + WUx1

    Lab:
    50 no show burpees for the 7am class

    10 reps of:
    Ring dips
    Dips of the 20″ box
    bw-15#-20#-25#

    Class:
    6x20m Sprints + Group WU

    Tire Flips
    – 2x flip @ 500+# with partner
    – 2x flip @ 500+# by myself

    WOD Rx = 11:46

    DUs went better than expected but still had to break them down a lot.

    This was a fun one, thanks Mario.

  9. WU (15 reps) + 6 sprints

    Strength – Tire Flips- this was a first for me. Medium one flipped easily but needed help with the big one!

    WOD:
    1000m Row
    400m Med Ball Run (10#)
    20 Jump over Box (20″)-scaled to step ups
    400m Med Ball Run
    100 Double Unders-scaled 300 singles

    17:05

  10. Hannah

    M+WU(15reps)+6 sprints

    Group Mobility
    Tire flipping- 10 small ones and did a big girl tire flip with the girls

    WOD:
    1000m row
    400m med ball run (10lb)
    20 jump over box (20inch)
    400m med ball run
    100 double unders (300 singles)

    Took me 18:13… was doing and feeling great until the skipping

  11. Amy Hogan

    Mobility
    WUx1
    Group Mobility

    Tire Flips

    WOD:
    1000m Row
    400m Med Ball Run 14#
    20 Box Jump Over 20″
    400m Med Ball Run 14#
    100 Double Unders (scaled to 300 singles)

    Time: 14:33

  12. mob +wux115 rep
    6 sprint
    group mob wu
    skill tire flip
    only did it one time
    forearm did not like it
    WOD
    1000m row
    400 m med ball run 20#
    20 jump over box 20 in
    400 m
    100 DU (300 single)
    time 14:19

  13. Frank

    wux1
    group mob
    Strength – tire flips

    WOD:
    1000m Row
    400m Med Ball Run (20#) *no rubber balls
    20 Jump over Box (24″)
    400m Med Ball Run
    100 Double Unders-scaled 300 singles

    14:18

  14. Remi

    wux1
    group mob
    Strength – tire flips

    WOD:
    1000m Row
    400m Med Ball Run (20#) *no rubber balls
    20 Jump over Box (24″)
    400m Med Ball Run
    100 Double Unders-scaled 300 singles

    13:05

  15. Melissa H

    1st Oly Class!

    Mobility
    50 no show burpees….

    Group mobility

    3 position snatch (floor, knee, mid-thigh)
    35-40
    65% x 5 1 min rest @ 50#

    Back Squat 4 sec pause – 2RM
    45-95-105-115-125-125-125

    4 jumping squats for speed and height
    8 times

  16. Oly Class

    3 position snatch (floor, knee, mid-thigh)

    65% x 5 1 min rest @ 85#

    Back Squat 4 sec pause – 2RM

    245-275-315-335

    4 jumping squats for speed and height X 8

    Fun sharing the bar tonight Lance and Craig!!

    Great class Kevin!

  17. Jen C

    Overhead Snatch (floor, below knee, mid-thigh)
    50% – 40lbs x 5 sets

    Pause Backsquat – 2 rep max with 4 sec pause
    2 x 70, 75, 85, 90, 95, 100, 105
    1 x 110
    * lift chest up

  18. Gabriel

    wux1
    group mob
    Strength – tire flips 10 on medium one and 3 on big one

    WOD: Rx’d
    1000m Row
    400m Med Ball Run (20#) *no rubber balls
    20 Jump over Box (24″)
    400m Med Ball Run
    100 Double Unders

    15:16

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