Wednesday WOD

13
Jun

Wednesday WOD

HOPPER REGISTRATION!

Waiter Walks
6x20m
3 on right, 3 on left

AMRAP in 12 min
20 Alternating DB Snatch
10 Box Jump Overs
2 Ring Muscle-ups (6 Pullups)

As you may have noticed, there is no Rx’d version. Pick a DB that you can move for all 20 reps. Pick a height that’s not mentally uncomfortable. Get after it!

Balls

22 Responses

  1. Del

    Waiter Walks
    6x20m
    3 on right, 3 on left
    30-35-40
    AMRAP in 12 min
    20 Alternating DB Snatch 50#
    10 Box Jump Overs – scaled to 20″ step overs
    6 Pullups

    5 Rounds 10 Box

    Thanks Matt!

  2. Christie Neate

    Waiter Walks
    6x20m
    3 on right, 3 on left
    20, 20, then 25#

    AMRAP in 12 min
    20 Alternating DB Snatch 35# –> These felt super heavy today!
    10 Box Jump Overs (12″ plus 25 plate)
    2 Ring Muscle-ups (6 Ring Rows)

    4 Rounds + 3 Reps
    Thanks Matt!

  3. Fred

    Waiter Walks
    6x20m
    3 on right, 3 on left
    Weights: 35-40-45#

    AMRAP in 12 min
    20 Alternating DB Snatch – 35#
    10 Box Jump Overs – 24″
    2 Ring Muscle-ups (6 Pullups) – PUs

    Score: 5 rounds + 18 reps

  4. Chantal C

    Waiter Walks
    6X20 m
    3 on right, 3 on left
    Weight: 15#

    AMRAP in 12 min
    20 Alternating DB Snatch – 15#
    10 Box Jump Overs
    6 Pull ups
    Score: 5 rounds + 4 reps

    Thanks Blake!!! Great job everyone!!

  5. Kelly B

    Mobility + WU x 1
    Group WU + Mobility

    Waiter Walks
    6x20m
    3 on right, 3 on left
    15#, 10#, 10#

    AMRAP in 12 min
    20 Alternating DB Snatch @20#
    10 Box Jump Overs 20”
    2 Ring Muscle-ups (scaled to 6 Pullups)

    Total: 5 Rounds + 10 DB Snatches

    Thanks Blake. Good job everyone!

  6. stephdh120

    Waiter walks
    3 sets (6x 20m each arm = 1 set)
    10- 15-15#

    12min AMRAP
    20 alternating DB snatch (15#)
    10 boxjump over(step overs)
    6 ringrows
    Total: 5rounds & 20 DB

  7. Aubrey

    Waiter Walks
    6X20 m
    3 on right, 3 on left
    Weight: 25#

    AMRAP in 12 min
    20 Alternating DB Snatch – 35#
    10 Box Jump Overs 20”
    6 Pull ups
    Score: 5 rounds

  8. Stephanie Davis

    Waiter Walks
    6x20m (10#)
    3 on right, 3 on left

    AMRAP in 12 min
    20 Alternating DB Snatch (15#)
    10 Box Jump Overs (StepUps)
    2 Ring Muscle-ups (6 Ring Rows)

    4 Rounds + 17 DB Snatch
    Thanks Blake! Great work, 7PM crew!

  9. Remi F

    Waiter Walks
    6x20m
    3 on right, 3 on left
    25-30-35#

    AMRAP in 12 min
    20 Alternating DB Snatch @35#
    10 Box Jump Overs 24”
    2 Ring Muscle-ups (6 Pullups)

    5 rounds

  10. Marcel

    Waiter Walks

    6x20m

    3 on right, 3 on left all @ 25#

    AMRAP in 12 min
    20 Alternating DB Snatch 35#
    10 Box Jump Overs – scaled to 20″ step overs
    6 Pullups

    4 Rounds + 6 BJO

    Thanks Kevin!

  11. Waiter walks
    20-30-35#

    WOD with:
    35#
    20”
    MU

    3 + 31 reps

    Locked out MU at the cap, 1 rep shy of 4 rounds. First time attempting MU since the open so just happy to do some, had a few failed attempts, and still got all kinds of sweaty.
    Thanks Blake

  12. BJ Killam

    Waiter Walks
    6x20m
    3 on right, 3 on left
    20, 15, then 15#

    AMRAP in 12 min
    20 Alternating DB Snatch 20#
    10 Box Jump Overs (45″ plate plus 25″ plate)
    2 Ring Muscle-ups (6 Ring Rows)

    5 Rounds

  13. Elba

    Waiter Walks
    6x20m
    3 laps on right, 3 laps on left
    20-25-30

    AMRAP in 12 min
    20 Alternating DB Snatch 30lbs
    10 Box Jump Overs 20″
    2 Ring Muscle-ups (6 Ring Rows)

    6 + 1 DB

    Nice class Kevin 🙂

  14. Amanda Beck

    Waiter Walks
    6x20m
    3 on right, 3 on left
    10#- these suck! Guess i found new torture to work into open gyms.

    AMRAP in 12 min
    20 Alternating DB Snatch- 15#
    10 Box Jump Overs – 12 inches
    6 ring rows

    5 rounds 4 snatches

  15. Melanie

    Waiter Walks
    6x20m
    3 on right, 3 on left
    I totally misunderstood the instructions (even after Matt drew a picture) and only did 4x20m
    15#-15#-15#

    AMRAP in 12 min
    20 Alternating DB Snatch 35# – 30#
    10 Box Jump Overs 20″
    (6 Ring Rows)
    3 rounds plus 19 DB Snatch
    Snatches felt heavy and struggled on the first round with the 35#, switched to 30# for the second round and then switched back for the 3rd.. Thanks for the tip on jumping down backwards off the box jump and then back up again for the next rep.. Now to be brave enough to jump sideways!
    Still suffering with a lingering cold and not feeling 100%
    Thanks Matt!
    Cool tunes as always!

  16. Remi Richard

    Waiter walks
    30-30-30

    WOD with:
    50#
    24”
    6 Pullups – multiple MU attempts and although oh so close, no cigar. There’s no way around it, practice, practice, practice

    3 rounds 30 reps

    Thanks coach Blake for the WOD tips! And thanks Cara for sharing the rings.

  17. Laura

    Waiter Walks @20#

    AMRAP in 12 min
    20 Alternating DB Snatch @20#
    10 Box Jump Overs 20”
    2 Ring Muscle-ups (scaled to 6 Pullups)

    Total: 4+21
    Box jump overs make me dizzy so i took them slow 😉

  18. Lisa MacLaughlin

    Waiter Walks
    6x20m
    3 on right, 3 on left
    15#

    AMRAP in 12 min
    20 Alternating DB Snatch 20#
    10 Box Jump Overs 20″
    2 Ring Muscle-ups (6 Pullups) ring rows

    5 rounds plus 11

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