Hump Day WOD

9
May

Hump Day WOD

Back Squats x2
60-70-80-85-90%

AMRAP 12 minutes of:
30 Double-unders (2x singles)
10 Burpees
3 Bar Muscle-ups (10 Box Dips)

33 Responses

  1. Mario A.

    Back Squats x2
    165-185-215-245-265-275#

    WOD w/ Box Dips
    = 6 rds + 2 dips

    Box dips, big tricep pump!!
    Good job 6am!!

  2. Kelly B

    Mobility
    WU x 1
    Group WU + Mobility

    Back Squats x 2 (Thanks for sharing the bar Heidi)
    60-70-80-85-90%
    85-100-110-120-140#

    AMRAP 12 minutes of:
    30 Double-unders
    10 Burpees
    3 Bar Muscle-ups (scaled to 10 Box Dips)

    Total: 5 rounds + 3 box dips

    Thanks Kevin. Great job everyone. Congrats Jackie 😉

  3. Remi Richard

    Back Squats x2
    60-70-80-85-90%
    225-275-315-335×1-dumped the second…-315 just to get out of my head

    AMRAP 12 minutes of:
    30 Double-unders – actual moments of flow
    10 Burpees – meh
    3 Bar Muscle-ups – took a while to revive these but got the hang of em in the end

    4 rounds 21 DUs RX’d

    Rough second day back. Thanks for sharing the bar Shane. Thanks for the mu coaching Kevin!

    Congrats Jackie on 1000 classes!!!

  4. Shane Hayes

    Mobility and Wu
    Crossover symmetry
    Group Wu and mobility

    Strength:
    Back Squats

    225/275/315/365/385/405 x 2. Felt pretty good this morning. Great sharing the bar Remi !

    Wod rx’d : 8 rds and 7 burpees
    Everything was unbroken except the last set of skips I hit at 24… Felt really good this morning doing this Wod. I think I paced it quite well Next time will be in the 9’s though .. Hehe
    Thanks for the great class Kevin!!
    Congrats Jackie on the 1000 classes!!
    Great work 6 amer’s!

  5. Rob C

    Back Squats x2
    60-70-80-85-90%
    185-225-255-265-285-315

    AMRAP 12 minutes of:
    30 Double-unders (2x singles)
    10 Burpees
    3 Bar Muscle-ups (10 Box Dips)

    5 rnds + 10 Burpees

  6. Amanda

    Back squats to 155#

    I managed to perform 2 of the ugliest bar muscle ups in the world in the wod. My forearms are a mess, my boobs are bruised, and I split the skin under my fingernail and it all hurts like a bitch and I don’t even care. Cause I haven’t done bar muscle ups since the open in 2016. It’s a good day. 🙂

    1. Ange

      Nice work!!! You’ve just confirmed all of my worst fears if I were to ever attempt such a feat. 😆

      1. Amanda

        LOL nooooo… I was sloppy and knew better to do them like that. I’ll help you get up on the bar without incurring the injuries I did. 🙂 And you are much more graceful in your movements than I am anyway 🙂

  7. Gabriel

    Congrats Jackie on 1000 classes!!!

    WUx1 + CS

    Back Squats x2
    60-70-80-85-90%
    165-195-225-235-250×1

    AMRAP 12 minutes of:
    30 Double-unders
    10 Burpees
    3 Bar Muscle-ups

    6 rounds 10 burpees as RX’d

    Well done morning peeps!

    Thanks Kevin!

  8. Del

    Back Squats x2
    60-70-80-85-90%
    185-225-255-265-285
    AMRAP 12 minutes of:
    30 Double-unders
    10 Burpees
    10 Box Dips
    5 Rounds 10 Burpees

    Congratz Jackie 🙂

    Thanks Kevin!

  9. Christie Neate

    Back Squats x2
    60-70-80-85-90%
    110-130-150-160-165# (these last two weren’t near low enough, boo)

    AMRAP 12 minutes of:
    30 Double-unders (2x singles)
    10 Burpees
    3 Bar Muscle-ups (10 Box Dips)

    4 Rounds + 31 reps
    Round 1 I did 10 DU’s + 40 singles, Rounds 2-4 I did 20 DU’s and 30 singles, and the 5th and final set I did all 30 DUs. Got there … slowly.
    Everything felt slow & sore today, boo.

    Thanks for the class Kevin

  10. Lindsay Sherwood

    Back squats x 2
    135-165-185-195-205 (PR for me!)

    AMRAP in 12
    60 single unders
    10 burpees
    10 box dips with bent knees

    Total: 4 rounds plus 6 burpees

    Thanks Ananda!

  11. francis landry

    WU x 1
    Group WU + Mobility

    Back Squats x 2
    60-70-80-85-90%
    200-235-265-285-300#

    WOD
    AMRAP 12 minutes of:
    60 single unders
    10 Burpees
    3 Bar Muscle-ups

    Total: 5 rounds + 35 single unders
    thanks Amanda for pushing me to do bar MUs. They felt good.I was really surprised.
    22 bday burpees for Emilie

  12. Melanie

    Back Squats x2
    60-70-80-85-90%
    90 – 105 – 120 – 130 – 135
    It’s been awhile since I did back squats.. I felt so strong!

    AMRAP 12 minutes of:
    30 Double-unders
    10 Burpees
    3 Bar Muscle-ups (10 Box Dips)
    5 rounds plus 9 burpees.. I was aiming for 6.. sooo close!
    Then I walked the mile with Miss Tara, and I took the 80lb sand bag for extra fitness.. Next time I’ll take the 100!
    Thanks Kevin for the awesome tunes!

  13. Gilles

    congrats Jackie on your 1000 class
    mob wux1
    back squat x 2
    165-195-225-235-250 x 2
    AMRAP in 12 min
    30 DU ( 60 single )
    10 burpees
    3 bar muscle up ( 10 box dip )
    6 round 1 burpees

  14. Aubrey

    Back Squats x2
    50-60-70-80-85-90%
    135-145-165-175-195-215
    AMRAP 12 minutes of:
    30 Double-unders (2x singles)
    10 Burpees
    3 Bar Muscle-ups (10 Box Dips)
    8 rounds I think…I thought it was 8 until Jackie told me Shane did 8 and so maybe it was 7….
    Congratulations Jackie you are awesome!
    Aubrey

  15. Ange

    Back Squats x2
    60-70-80-85-90% @#165 1RM
    #100/#115/#130/#140/#150
    – Need to go up on my 1RM

    AMRAP 12 minutes of:
    30 Double-unders
    10 Burpees
    2 Kipping High Pulls? + 6 Box Dips

    6 Rounds

    Thanks for taking me out of my comfort zone Amanda! I’m setting my goal of 1 bar muscle up before fall. This is a good starting point and something for me to practice.

  16. Back Squats x2
    60-70-80-85-90%
    65# 75# 95# 115# 135# 155#

    AMRAP 12 minutes of:
    30 Double-unders (2x singles) -> did couple DU’s but mostly singles
    10 Burpees
    3 Bar Muscle-ups (10 Box Dips) -> 10 Box Dips

    Ended up doing 4 rounds + 60 single skips

  17. Heidi

    Back Squats x 2
    85-100-110-120-140

    12 min amrap
    30 Du’s
    10 burpees
    10 box dips (dip to shoulder below elbows & knees were bent)

    5 rounds + 20 DU’s

    That was my first cardio wod after vacation….this was sooo hard

  18. Derek

    Back Squats x2
    60-70-80-85-90%
    185-215-245-255-270

    AMRAP 12 minutes of:
    (60 singles)
    10 Burpees
    (10 Box Dips)

    6 rounds + 5 skips

  19. Back Squats x2
    60-70-80-85-90%
    135-165-185-195-205

    AMRAP 12 minutes of:
    30 Double-unders (2x singles)
    10 Burpees
    3 Bar Muscle-ups (10 Box Dips) – Did DB floor press @ 25# per side. Those were HARD!!! But did not hurt my shoulder 🙂

    Total: 4 rounds and 42 reps

  20. Marcel

    Back Squat x2

    60-70-80-85-90%

    175-205-235-250-255

    AMRAP 12 minutes of:
    30 Double-unders (2x singles)
    10 Burpees
    3 Bar Muscle-ups (10 Box Dips)

    4 rounds + 5 burpees

  21. Angela Steeves

    Back Squat
    35# 40# 45# 50# 55#

    AMRAP in 12 mins
    30 DU (60 singles)
    10 Burpees
    3 Bar muscle up (10 box dip)

    4 rounds

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