Wednesday WOD

18
May

Wednesday WOD

Press x3
5 sets @ 60%

Weighted Dips x3
5 sets

EMOM for 8 min
Even: 15 Russian Twists (2-count)
Odd: 30 sec Hollow Hold

Nick

Nick

25 Responses

  1. Shawn J

    WUx1

    Press x3
    90-90-90-90-90

    Weighted Dips x3
    BW-10-20-15-BW

    WOD unbroken. Last set 30 Russian twists and 40secs hold

  2. Laura

    Press x3 with Alaina – did we do x5? I think I did 😉
    5 sets @ 45#

    Weighted Dips- 5 sets x3 – did assisted on the rings, feet in front

    EMOM for 8 min
    Even: 15 Russian Twists (2-count) with 25# plate
    Odd: 30 sec Hollow Hold

    Fun one 🙂 thanks Patrick!

  3. Mark D

    MOB + WU (15 Reps)

    Group MOB + WU

    Press x3
    5 sets @ 60%
    WU – 75#
    5 sets @ 95#

    Weighted Dips x3
    5 sets
    Parallets – 45#

    EMOM for 8 min
    Even: 15 Russian Twists (2-count)
    Odd: 30 sec Hollow Hold

  4. Press sets @50#
    Dips – bodyweight
    Twists @25# and hollow holds unbroken

    1 mile run cashout…untimed…for ‘fun’ lets say….Totally ready for Sparta. All my other Spartan peeps…you can do the same after your WOD today 🙂

  5. Adam

    Warm up & Mob (x1)
    Group Warm up

    Press (x5) @ 60%
    90-90-90-90-90

    Weighted dips
    5 sets of 5 reps
    (used paralette bars with #45 plate)

    EMOM for 8 mins
    Even 15 Russian twists (#25)
    Odd 30 sec Hollow hold

    Cashout: 800m run

    Thanks for sharing the bar Shawn, great way to start the day. Thanks Pat great class

  6. WU x 1
    Group MOB

    Press x3
    5 sets @ 35# (shoulder quite sore today)

    Weighted Dips- 5 sets x3 – paralettes, just body weight for shoulder

    EMOM for 8 min
    Even: 15 Russian Twists (2-count) with 25# plate
    Odd: 30 sec Hollow Hold

    Thanks for sharing the bar Heidi. Fun morning.

  7. Raychell

    WU X1(15 reps)
    Press x 3
    5 sets
    45-50-55-55-50
    Weighted Dips-Used boxes instead of paralettes
    EMOTM for 8 min
    Even:15 Russian Twists(2 counts)
    Odd:30 sec Hollow Hold

  8. Mike M

    Today’s workout
    Warm up
    200 meter run 10 air squats and 5 burpees and did two rounds

    Skill. 4 rounds started every 2 minutes
    3 power cleans 135#
    3 push press 135#
    6 burpees over bar

    WOD
    AMRAP 15 minutes
    400 meter run
    30 kettle bell swings 55#
    20 push press 95#
    10 jumping chest to bar

    2 rounds. And an extra 300 meter

    Sorry I missed my workout this morning. See you Friday in the am

  9. Marcel

    WU X 1 15 reps

    Press X 3

    WU 45-65

    5 sets @ 60% = 85#

    Weighted Ring Dips X 3

    BW – 20 – 25 – 30 – 35#

    Cash out

    EMOTM for 8 min

    Even 15 Russian Twists
    Odd 30 sec Hollow Hold

  10. Stacey

    Press X 3
    5 sets @ 60% = 40#
    Ring Dips X 3
    Scaled to 4 sets of assisted ring dips with feet out in front.
    Then! Did a set on the bar! That was awesome!

    EMOTM for 8 min
    Even 15 Russian Twists @ 15#
    Odd 30 sec Hollow Hold

  11. Press x3
    45-65-65-65-65-65#

    Dips x3
    BW on the dip bars

    EMOM with 25#

    Cashout: 1 mile run, because Spartan…and Joanna said so. Thanks for joining Remi & Jen!
    Cashout 2: help Kevin flip the wall back up and then did 2 wall climbs…totally ready for these Spartan races now…

  12. Amanda Beck

    WU X1(15 reps)
    Press x 3
    5 sets
    55#

    Weighted Dips-Used boxes with a 45 and 25 # plate

    EMOTM for 8 min
    Even:15 Russian Twists(2 counts) with 10# plate
    Odd:30 sec Hollow Hold all unbroken

  13. Vince Power

    Press x 3 @ 60%
    (WU 45-65) 95#-95-95-95-95

    Box Push-ups 24″-24″-24″-20″-20″

    WOD
    Russian Twist with 25# plate
    Hollow Holds all unbroken

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