Mini-WODs

13
Jan

Mini-WODs

AMRAP in 5 min
5 Deadlifts
5 Push Jerks
10 Front Rack Lunges

*Rest 3 min

AMRAP in 4 min
4 Deadlifts
4 Push Jerks
8 Front Rack Lunges

*Rest 2 min

AMRAP in 3 min
3 Deadlifts
3 Push Jerks
6 Front Rack Lunges

*Weight is 95/65#

Chantal

14 Responses

  1. Heather Skeard cooper

    Open gym with Andrew

    Amrap in 5 mins rx = 4 rounds + 5 push jerks = 90 reps
    Amrap in 4 mins rx = 5 rounds even = 80 reps
    Amrap in 3 mins rx = 4 rounds + 4 lunges = 58 reps

    Total reps = 228 reps

    Then did 5 rounds of:
    3 HSPU
    5 burpees
    2 pull ups

    Rowed a little for rowuary

  2. Roxanne

    Open Gym

    Row 2000m

    WOD with Mel
    3 Rounds for time
    15 lateral burpee over bar (all jumping, no stepping)
    15 S2OH #55
    8:45min

    The last time I did this was in May and I used #45 and stepped over the bar for the last two rounds and my time was 12:22!

  3. OG
    Barbell wu for c&j

    Power clean + squat clean + push jerk + jerk
    1-1-1-1 x2 @ 125#

    2 cleans + 1 jerk
    125-145-165#

    C&J singles
    175-185-195-205#, failed jerk at 215#

    1 Power clean + 3 spit jerks @ 125#

    Mini wods:
    6 + 8 lunges
    6 + 3 PJ
    5 + 1 lunge

    308 Rx

    Fun to workout beside Jo!
    Shoulders have been sufficiently burned ✌🏼

  4. Tara Betts

    I’m sort of putting my entire weeks worth of WODS here since I’ve been slacking and not posting as much as I should.
    I did 5 WODS this week.
    I enjoyed them all, especially today’s WOD. What a big class!
    I rowed some for Team 4.
    I skinned my knees doing lunges today.
    My answer to yesterday’s QOD is: GREEN jellybeans are my favourite.
    We missed TMSGF at the end of class yesterday, so my something good for this week is I’m making my own curtains and curtain rods for my back room.

    Keep rowing Team 4!

  5. Mike Moody

    Some open gym rowing with Derek. Wall ball legs and straight arm rowing legs from last night not fully recovered

    The. WOD RX
    225 reps

    Lunges are Terrible that is all

    Another 11km with Derek to go with our 13 last night.

    Back up to 277 lbs on the scale and I was eating clean this week until today 😐
    I was 274 at the lowest this week

    Need to kill it harder I guess albeit I was crushing everything this week for me

  6. Heidi

    Rowed 2020 m for team 4.

    WOD at 65# (Rx’d)
    5 minute Round: 4 Rounds + 5 DL + 5 PJ + 2 lunges = 92
    4 minute round: 4 Rounds + 3 DL = 67
    3 minute round: 4 Rounds = 48
    Total Reps = 207

    That was REALLY hard. F-ing Lunges! I was looking forward to the last 3 minute round….thought it would be easier…NOT! My breaks go longer.
    Really liked this one 🙂

    1. Melanie

      Funny I had the same thoughts… This really sucks… Those lunges, gaaaah ! What an awesome wod, I know I can do better!!! 😉

  7. Melanie

    Today was two for one for me, OG and the 10am class..
    I rowed for team 2 then did a wod with Miss Roxanne.. 🤔🤔 I think she was trying to distract me from my rowing 🤣
    3 Rds
    15 Burpee over Bar
    15 S2OH (mostly push press) (55#)
    8:30

    Then Class
    AMRAP in 5 min
    5 Deadlifts
    5 Push Jerks(55#)
    10 Front Rack Lunges
    3 plus 10 .. 70
    *Rest 3 min

    AMRAP in 4 min
    4 Deadlifts
    4 Push Jerks(55#)
    8 Front Rack Lunges
    3 plus 8 .. 56
    *Rest 2 min

    AMRAP in 3 min
    3 Deadlifts
    3 Push Jerks(55#)
    6 Front Rack Lunges
    3 plus 6 .. 42
    -168 reps
    I am not sure if it was all the lungey squatty things this week, all the rowing or I just plain drained the tank, but this wod kicked my a$$!
    I was so thankful to have Miss Em there to count my reps and talk me through it.. I was a bit emotional 😭

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