Wednesday WOD

29
Nov

Wednesday WOD

Back Squat x5
40-50-60%

EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side
Min 3 – 20 Russian Twists (2-count)

Anyone miss the sandbags yet?

21 Responses

  1. Shawn Johnson

    MOB + WUx1

    Group WU + MOB

    Back Squat x5
    40-50-60%
    95-115-145

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side 30#
    Min 3 – 20 Russian Twists (2-count) 25#

  2. Remi Richard

    Back Squat x5
    40-50-60%
    195-215-235

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side 30#
    Min 3 – 20 Russian Twists (2-count) 10# with a strict twist, no bounce.

    Thanks coach Mario! Good job 6amers!

  3. Samantha C

    Back Squat x5
    40-50-60%
    45- 65- 75#

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups (24″ box)
    Min 2 – 10 One-arm OH Lunges per side 10#
    Min 3 – 20 Russian Twists (2-count) 10# with a strict twist, no bounce.

    Last 2 rounds of lunges only got 14 in. They were tough.

  4. Elba

    MOB + WUx1

    Group WU + MOB

    Back Squat x5
    40-50-60%
    85-95-115

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side 20lbs
    Min 3 – 20 Russian Twists (2-count) 25lbs

    Great class Mario 🙂 Good job everyone!!

  5. Mark D

    MOB + Group WU & MOB

    Back Squat x5
    40-50-60%
    155# – 165# – 185#

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side – 1 rnd with 20# dumbbell…rest no weight. Hip extra sore from chiro work.
    Min 3 – 20 Russian Twists (2-count) – 25#

  6. Del

    Back Squat x5
    40-50-60%
    135-155-175
    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side 30-35-40-50-50
    Min 3 – 20 Russian Twists (2-count) 25#

    Thanks and nice to see you back Mario!

  7. Kevin

    Back Squats x5
    135-170-200

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side (40#)
    Min 3 – 20 Russian Twists (2-count) (40# DB)

  8. MOB + WUx1+CS

    Group WU + MOB

    Back Squat x5
    40-50-60%
    115-140-170

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side 20#
    Min 3 – 20 Russian Twists (2-count) 25#

    Great job morning peeps!

    Thanks Mario and welcome back!

  9. Corinne

    Back squat * 5
    65-85-95#

    WOD
    EMOM for 15 min
    Min 1 – 10 Push ups – ( round 4 all 10 from knees and round 5 – 6 of 10 from knees)
    Min 2 – 10 oh lunges per side- 15#
    Min 3 – 20 Russian Twists 2 count – 25#

    Thanks Mario

  10. Christie Neate

    Back Squat x5
    40-50-60%
    85-95-105#

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side 15#
    Min 3 – 20 Russian Twists (2-count) 15#

    Thanks for the class Matt, and sharing the bar Ingrid!

  11. stephdh120

    Back Sq x5
    65-80-95#

    EMOTM 15mins
    Min 1- 10 Perfect Pushups
    Min 2- 10-1 arm DB OH lunges/side(10#)
    Min 3- 20 Russian Twist(2ct)

  12. Gilles

    mob wux1
    back squat
    115×5 140×5 170×5
    EMOM FOR 15 MIN
    min 1 10x perfect push up
    min 2 10x 1 arm DB OH lunges per side 20#
    min 3 20x russtan twist (2 count)25#

  13. Melanie

    Back Squat x5
    40-50-60%
    65-75-85

    EMOM for 15 min
    Min 1 – 10 Purrrrfect Pushups
    Min 2 – 10 One-arm OH Lunges per side (20#)
    Min 3 – 20 Russian Twists (2-count) (25# plate)1
    Pushups are getting better (almost purrfect 😸)I almost liked/hated doing the negatives!
    This one arm stuff is definitely showing me how weak my left arm is.. Russian twists (love them!)
    Thanks Matt!

  14. Remi F

    Back Squat x5
    40-50-60%
    75-95-115#

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side @25# DB
    Min 3 – 20 Russian Twists (2-count) @25# plate

  15. Heidi

    Back Squat x5
    40-50-60%
    45-60-75#

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side @15# DB in 1st round then 20# for the rest
    Min 3 – 20 Russian Twists (2-count) @25# plate for 1st round then 10# for the rest

  16. Blake

    3 sets of:
    — Front Rack KB Squats x5 (2×35#)
    — Weighted KB Step-ups (24″) x5 each leg (2×35#)

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side 30#
    Min 3 – 20 Russian Twists (2-count) 25#

    All unbroken except for last set of pushups (8/2)

  17. Mat D

    Back Squat x5
    40-50-60%
    115# – 135# – 155#

    EMOM for 15 min
    Min 1 – 10 Perfect Pushups
    Min 2 – 10 One-arm OH Lunges per side (20# DB)
    Min 3 – 20 Russian Twists (2-count) (25#)

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