Monday WOD

8
May

Monday WOD

OHS – 3RM

AMRAP in 10 min
7 Box Jumps (24/20”)
7 T2B
14 Alternating DB Snatches (50/35#)

Wall sits are better with friends

30 Responses

  1. Shawn J

    MOB WUx1
    Group WU MOB

    OHS – 3RM
    95-135-150-160-170

    AMRAP in 10 min
    7 Box Jumps (24”)
    7 T2B
    14 Alternating DB Snatches (35#)

    5 5 T2B

  2. WU + MOB x1
    Group partner warm up

    OHS
    15(5), 20(3), 25(3), 30(3), 35(3), 35(3), 40(1)
    Shoulder still under construction!

    WOD with knee raises and 20# DB

    6R

    Thanks Shane!

  3. Mario B.

    MOB WUx1
    Group WU MOB

    OHS – 3RM
    95-115-125-135 (PR) -145 (PR)
    old PR was #135 X1

    AMRAP in 10 min
    7 Box Jumps (24”)
    7 T2B
    14 Alternating DB Snatches (50#)

    Score = 5 & 4 T2B RX

    Thanks for the class Shane.

  4. Kelly

    Mobility
    WU x 1
    Group WU Mobility
    OHS – 3RM (Nice sharing the bar Heidi and Alaina!)
    55-70-80-90-100#(PR)

    WOD: AMRAP in 10 min
    7 Box Jumps (24/20”)
    7 T2B
    14 Alternating DB Snatches (50/35#)
    Total: 6 rounds, 3 box jumps RX
    Thanks Shane. Great work everyone 😊

  5. MARK D

    MOB + Group WU & MOB…thanks for being fast Heidi and Alaina.

    OHS – 3RM
    65# – stayed light…neck sore, feeling better.

    AMRAP in 10 min
    7 Box Jumps (24/20”) – 20″
    7 T2B – Knee Raises
    14 Alternating DB Snatches (50/35#) – 40#

    TOTAL: 4 Rounds + 7 Knee Raises

  6. Christie

    OHS – 3RM
    Subbed KB Goblet Squats x5
    25-30-35-40-45-50-60#

    AMRAP in 10 min
    7 Box Jumps (18′)
    7 T2B
    14 Alternating DB Snatches (25#)
    6R 19reps

  7. OHS 3RM
    95-125-145-160-170#
    I think my old 3RM was 160# from the ground at the AMRAP battle. 170# is a BTN jerk PR for sure.

    WOD Rx
    6 + 2 T2B

    Snatches were awful but T2B felt good for once!
    Thanks Kevin

  8. MOB WUx1 + Crossover Symmetry
    Group WU MOB

    OHS – 3RM (scalled to super light)
    45-65-75-75-75

    AMRAP in 10 min
    7 Box Jumps (mod step ups 20in)
    7 T2B (scaled knee raises)
    14 Alternating DB Snatches (mod to alternating Deadlifts @50 DB)

    6 + 7 Step Ups

  9. Amanda Beck

    OHS – 3RM (scalled to super light)
    15-20-25-30-35

    AMRAP in 10 min
    7 Box Jumps (mod step ups)
    7 T2B (scaled knee raises)
    14 Alternating DB Snatches (15#)

    6 rounds 1 step up

  10. shannon

    OHS – 3RM
    Only used 15lb bar, worked on technique

    AMRAP in 10 min
    7 Box Jumps (24/20”)
    7 T2B
    14 Alternating DB Snatches (20lb)
    5 Rounds + 10 Dumbells

  11. Gilles

    mob wux1
    OHS 3rm( front squat)
    95×5 115×5 125×5 130×5
    from the floor
    AMRAP in 10 min
    7 box lump 20 in
    7 T2B ( knee raise )
    14 alt dumbell snatch 35#
    6 round 7 box jump

  12. Elba

    OHS x 3
    85-96-105-115-125(PR 5lbs)

    WOD
    Scaled
    7 BJ @ 20″
    7 high knee raises
    14 dumbell snatches @35lbs
    = 5 + 3 dumbells

    1st WOD of the month!! 🙂

  13. MOB WUx1
    Group WU MOB

    OHS – 3RM
    55-75,85-95-105 (PR)

    AMRAP in 10 min
    7 Box Jumps (18”)
    7 T2B knee raises
    14 Alternating DB Snatches (35#)

    6 rounds exactly

    Thanks for the coaching Marcel!

  14. Mobility
    WU x 1
    Group WU Mobility

    OHS – 3RM
    65-75-85-95#

    WOD: AMRAP in 10 min
    7 Box Jumps (24/20”)
    7 T2B
    14 Alternating DB Snatches (50/35#)
    Total: 4 rounds, 2 box jumps RX

  15. Stacey

    OHS – 3RM
    15# – 35# – 45# – 55# – 60# – 65#
    AMRAP in 10 min
    7 Box Jumps (18”)
    7 T2B (knee raises)
    14 Alternating DB Snatches (20#)
    Score: 5 rounds & 7 box jumps

  16. Melanie M

    OHS – 3RM
    25 – 30 – 35 – 40 – 45 – 50
    I think this rucking overhead lunges and ruck holds have helped me with my OHS! I felt solid and strong today!! An awesome feeling
    considering when I started I couldn’t even
    hold a dowel over my head!

    AMRAP in 10 min
    7 Box Jumps (20”)
    7 T2B (Kipping knee raises)
    14 Alternating DB Snatches (20#)
    Normally I would have used 25# on the DB Snatches, but with my shoulder issue from Friday I thought I’d go a bit lighter.. I seem to have miraculously recovered though and hardly have any pain at all today..
    Shout out to Heidi for doing the 1 mile run
    (again) with me so I wouldn’t have to go
    alone.. ❤
    Should out to the 6am class for being so kind and accommodating to us bleary eyed (not)morning people!

  17. OHS – 3RM
    Built up to 85#, 10LB PR 🙂

    AMRAP in 10 min
    7 Box Jumps (20”)
    7 knee raises
    14 Alternating DB Snatches (20#)

    6rounds+7 Knee raises,

    next time heavier on the dumbell snatches, gonna be sore either way 😉

  18. OHS x3 @ 135-145-155-165# (felt better heavy but manageable)

    WOD @ 40# DB = 5 + 3 T2B

    – tried to keep legs straight on T2B as mush as possible
    – DB snatches didn’t feel as bad as in Open

  19. Matt D

    OHS – 3RM
    45# (Worked on form)

    AMRAP in 10 min
    7 Box Jumps (24”)
    7 T2B
    14 Alternating DB Snatches (35#)

    5 Rounds + 6 Box Jumps

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