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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

Wednesday WOD

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  • Wednesday WOD...

EMOM for 20 min
Min 1 – 50 Double Unders
Min 2 – 15 HR Pushups
Min 3 – Max Leg Levers
Min 4 – Rest

Cashout – 5 min of Seated L-sits

Blake – practicing for his birthday cake

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24 Responses to “Wednesday WOD”

  1. Warm up: 1 x 800m run

    EMOM for 20 min (Orange)
    Min 1 – 1 Double Under + 50 single skips
    Min 2 – 8 HR Pushups
    Min 3 – Max Leg Levers (25/27/27/28/27)
    Min 4 – Rest

    Cashout – 5 min of Seated L-sits
    + 1 x 800m run

    Thank you Ingrid!

  2. WOD
    EMOM 20 min
    Min 1: Double Unders
    50/50/34/50/31 Two sets of 50 were unbroken. 50 is a PR so twice is extra nice.
    Min 2: HR pushups
    Min 3 Leg Levers
    29/26/24/24/24
    Min 4: Rest

    Capped off with L Sit practice

    Thanks Ingrid

  3. EMOM for 20 min
    Min 1 – 30 Double Unders (27 unbroken reps on 1 set… that’s a PR).
    Min 2 – 12 HR Pushups
    Min 3 – Max Leg Levers
    Min 4 – Rest

    Cashout – 5 min of Seated L-sits (used parallettes)

  4. EMOM for 20 min
    Min 1 – 50 Singles Unders + 1 DU
    Min 2 – 15 HR Pushups
    Min 3 – Max Leg Levers – 129 total
    Min 4 – Rest

    Cashout – 5 min of Seated L-sits – 2:00 min total

  5. EMOM for 20 min
    Min 1 – 50 Double Unders + 1 double under(unbroken)
    Min 2 – 15 HR Pushups
    Min 3 – Max Leg Levers(27,30,30,31,30)
    Min 4 – Rest

    Cashout – 5 min of Seated L-sits
    Floor with hands to the back total 2:30mins

  6. EMOM for 20 min
    Min 1 – 30 Double Unders
    Min 2 – 12 HR Pushups
    Min 3 – Max Leg Levers (163)
    Min 4 – Rest
    Probably should have done Purple.

    Cashout – 5 min of Seated L-sits (3:00 minutes total from the floor)

  7. EMOM for 20 min
    Min 1 – 30 Double Unders
    Min 2 – 12 HR Pushups
    Min 3 – Max Leg Levers
    Min 4 – Rest

    Cashout – 5min L-sit (scaled v sit thing with hand by hips on floor)

  8. EMOM for 20 mins
    Min 1 – 50 skips
    Min 2 – 8 HR pushups from knees
    Min 3 – max leg levers (25,26,27,25,28)

  9. EMOM for 20 min (Orange / Yellow)
    Min 1 – 50 Singles + 1 DU
    Min 2 – 15 HR Knee Pushups
    Min 3 – Max Leg Levers
    Min 4 – Rest

    Cashout – 5 min of Seated L-sits

    Thanks Ingrid!

  10. Orange Emom 20mins
    1- 1 dbl under & 50 single unders
    2- 8 HR pushups
    3- max leg levers
    4- rest

    Cashout
    5min of L sit version

  11. EMOM for 20 min
    Min 1 – 50 Double Unders
    Min 2 – 15 HR Pushups
    Min 3 – Max Leg Levers(23 26,27,27,28)
    Min 4 – Rest

    Cashout – 5 min of Seated L-sits
    Floor 69 seconds 😛

    Merci Ingrid!

  12. EMOM for 20 min
    min 1 50 single 1 DU
    min 2 12 HR push up
    min 3 max leg lever
    min 4 rest
    cash out
    5 min of seated L sit

  13. EMOM for 20 min
    Min 1 – 50 Double Unders (1 miss on round 3)
    Min 2 – 15 HR Pushups
    Min 3 – Max Leg Levers (25-27-29-31-34)
    Min 4 – Rest (unbroken)

    Cashout – 5 min of Seated L-sits (hands in front, accumulated 1:30)

    Sweaty workout!

  14. EMOM for 20 min
    Min 1 – 50 Double Unders
    Min 2 – 15 HR Pushups
    Min 3 – Max Leg Levers(27-30-31-30-32)
    Min 4 – Rest

    Cashout – 5 min of Seated L-sits
    85 seconds

    Thanks Amanda and Julia

  15. EMOM for 20 min
    Min 1 – 45 sec speed ball
    Min 2 – 12 HR Pushups
    Min 3 – Max Leg Levers (32/36/38/39/42)
    Min 4 – Rest

    Cashout – 5 min of Seated L-sits – 2:10 minutes straddle with hands in front (not sure that’s the right description!)

    Thanks Amanda and Julia!

  16. EMOM for 20 min
    Min 1 – 50 singles a few doubles
    Min 2 – 15 HR Pushups
    Min 3 – Max Leg Levers (31,31,31,31,31)
    Min 4 – Rest

    Cashout – 5 min of Seated L-sits – 2:30minutes suntanner Lsit…

    Thanks Amanda and Julia!

  17. EMOM for 20 min
    Min 1 – 1 Double Under and 50 singles (Orange)
    Min 2 – 12 HR Pushups (Blue)
    Min 3 – Max Leg Levers – 27/30/29/28/32
    Min 4 – Rest

    Cash out: listening to Kevin’s intense groaning and panting session. 5 stars – glad he suffers as much as we do.

  18. EMOM for 20 mins
    Min. 1: 1 DU+50 singles (practiced DU’s on each round)
    Min. 2: 8 HR push ups (practiced keeping tight body)
    Min. 3: leg levers
    Min. 4: rest
    Cashout: 5 mins of seated L sits (from elbows)

  19. EMOM for 20 min
    Min 1 – 30 Double Unders
    Min 2 – 15 HR Pushups
    Min 3 – Max Leg Levers
    Min 4 – Rest

    Cashout – 5 min of Seated L-sits

  20. EMOM 20 mins
    Min 1: 30 Double Unders
    Min 2: 15 HR pushups from knees
    Min 3: Max Leg Levers

  21. EMOM for 20 mins
    Min 1 – 50 single unders
    Min 2 – 15 HR pushups
    Min 3 – max leg levers (29,31,32,35,34)

    Cashout 5 min of L sits
    Yea, that didn’t happen (I kept trying though)

    Thanks Blake

  22. Warm up: 1 x 800m run

    EMOM for 20 min (Orange)
    Min 1 – 1 Double Under + 50 single skips
    Min 2 – 15 HR Pushups
    Min 3 – Max Leg Levers (Averaged 30 per round)
    Min 4 – Rest

    Cashout – 5 min of Seated L-sits

  23. Half Turkish Get-Up
    3 sets of 8 reps/side

    10-15-20#

    AMRAP in 15 min
    50 Single Unders
    15 Thrusters (35#)
    15 Hanging Leg raises

    369 reps

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