One sided

5
Oct

One sided

Single-arm Thrusters x8 reps/arm
12 min to build up

3 rounds
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
20 HR Pushups
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps (24/20”)

Guess who’s back!?

19 Responses

  1. Cheryl

    48 b’day burpees for Tammy!! Happy birthday 🎁

    Single-arm Thrusters x8 reps/arm
    12 min to build up: 15-20-25-25# DB

    3 rounds (25# DB) – 15 min cap
    10 Single-arm Front Squats (R)
    10 Single-arm Push Press (R)
    20 Box Pushups (20”) – these were slow!
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L) – mostly push jerk
    20 Box Steps (20”)
    Time 15:56
    Hope I don’t have to use my arms for the rest of the week!! Thanks Ingrid for getting me to stick with Blue for DB weight. I put the 20# back on the rack so I wouldn’t be tempted to use it especially when it got really hard on the left side PP.
    Front squats & box steps felt great!

  2. John Gunn

    48 Birthday Burpees

    Single-arm Thrusters x8 reps/arm
    20 – 25 – 30 – 35

    3 rounds
    10 Single-arm Front Squats (R)
    10 Single-arm Push Press (R)
    15 Box Pushups
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Steps (20”)

    Time: 12:50

    Started at 25# DB, but as soon as I started push presses on the left, I was feeling shoulder and wrist pain. Swapped for 20# for the rest of the workout and felt much better.

  3. Remi F.

    Single-arm Thrusters x8 reps/arm
    12 min to build up
    25-30-35-40

    3 rounds (w/ 40#)
    10 Single-arm Front Squats (R)
    10 Single-arm Push Press (R)
    15 HR Pushups
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Jumps (24”)

    15:00

  4. Kevin

    Single-arm Thrusters x8 reps/arm
    25-35-50-60

    3 rounds
    10 Single-arm Front Squats (R)
    10 Single-arm Push Press (R)
    20 HR Pushups
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Jumps (24”)
    Used 50#

    10:14

    Left side was broken up for PP, except last round.
    Pushups were 10+5+5.

  5. Carrie Wilson

    Single-arm Thrusters x8 reps/arm
    Built up to 35#

    3 rounds
    10 Single-arm Front Squats (R)
    10 Single-arm Push Press (R)
    15 HR Pushups
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Jumps (24/20”)

    14:10 with 30#

  6. John

    Single-arm Thrusters x8 reps/arm
    12 min to build up
    25-30-35-40

    3 rounds with 35#
    10 Single-arm Front Squats (R)
    10 Single-arm Push Press (R)
    20 HR Pushups
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Jumps 24”

    14:37

    Thanks Kevin!

  7. Blake

    Thrusters R/L x 8
    25 – 35 – 45 – 50

    WOD (Purple)
    3 rounds with 40# DB of:
    – 10 Single-arm Front Squats (R)
    – 10 Single-arm Push Press (R)
    — 20 HR Pushups
    – 10 Single-arm Front Squats (L)
    – 10 Single-arm Push Press (L)
    — 20 Box Jumps 24”

    TIME: 13:27

  8. Laura

    Single-arm Thrusters x8 reps/arm
    20 – 25 – 30 – 35

    3 rounds
    10 Single-arm Front Squats (R) 25#
    10 Single-arm Push Press (R)
    15 Pushups (did 20 in first round before remembering blue is only 15)
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Steps (20”)

    13:14

    Thanks Kevin! My legs are still shaking after this 🀣

  9. Stephdh120

    Single arm Thrusters
    15/20/25/30#

    Wod
    3rds
    10 Single arm Fr Sq (R)
    10 Single arm push press (R)
    20 box push-ups
    10 Single arm Fr Sq (L)
    10 Single arm push press (L)
    20 box steps (20″)
    Time- 14.34
    ( 2nd & 3rd rd for push press had to switch from 25# to 20# for left arm)

  10. Gabriel

    Birthday Burpees For Tammy!

    Single-arm Thrusters x8 reps/arm
    35-40-50-50

    [email protected]

    3 rounds
    10 Single-arm Front Squats (R) 40# DB
    10 Single-arm Push Press (R)
    20 HR Pushups
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Jumps (24”)

    Time: 11:03

    Merci Ingrid!

  11. Melanie

    Single-arm Thrusters x8 reps/arm
    12 min to build up
    15 – 20 – 25 – 30
    Managed 30 on right side, left side had zero control lowering it to my shoulder

    3 rounds
    10 Single-arm Front Squats (R)
    10 Single-arm Push Press (R)
    20 HR Pushups
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Jumps (20”)

    I did a ‘scared’ Blue,
    I was not excited about box jumps, but managed!
    I felt confident using the 25# for squats, but my arms quickly lost control lowering dumbbell to my shoulder , so I compromised with 25# for squats, and 20# for presses.
    Push ups, were 3 on the floor, then went to sets of 4 the box.
    17:something.

  12. heididaigle

    3 rounds
    10 Single-arm Front Squats (R) 25# (Blue)
    10 Single-arm Push Press (R) 25#
    15 HR Pushups (Blue)
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Jumps (24/20”) (Purple)

    Time: 14:15

    Not hard to tell we haven’t been doing many box jumps lately.

  13. Aubrey

    3 rounds Blurple
    10 Single-arm Front Squats (R) 35#
    10 Single-arm Push Press (R) 35#
    15 HR Pushups
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Jumps (24/20”)

    Time: 13:14

  14. Elba

    Single-arm Thrusters x8 reps/arm
    30-35-40

    3 rounds
    10 Single-arm Front Squats (R)
    10 Single-arm Push Press (R)
    20 Box Pushups (20”) (really slow)
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Jumps (20”) step ups for rd 1&2 and BJ for rd 3.
    35lbs

    Time= 16:47

  15. Julie D.

    3 rounds
    10 Single-arm Front Squats (R)
    10 Single-arm Push Press (R)
    15 HR Pushups (Blue)
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Jumps 20’ (Purple)

    Time: 15:44

    Started with a 30lbs DB, but switched to 25lbs after 6 push presses (L)

  16. Stacey Simpson

    Single-arm Thrusters x8 reps/arm
    15# – 20# – 25#

    3 rounds
    10 Single-arm Front Squats (R)
    10 Single-arm Push Press (R)
    15 HR Pushups – switched to knees very quickly
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Steps (24/20”)

    Was totally prepared to do this with 20# or 25#.
    Amanda made me go with my weightlifting color and use 30#.
    Got to 2 PP on left in the 3rd round. Didn’t finish, but didn’t give up.

  17. Joe McSheffery

    Single-arm Thrusters x8 reps/arm
    35/40/45/45#

    3 rounds
    10 Single-arm Front Squats (R)
    10 Single-arm Push Press (R)
    20 HR Pushups
    10 Single-arm Front Squats (L)
    10 Single-arm Push Press (L)
    20 Box Jumps (24/20”)

    Total pushpress weights
    24 pp at 40#
    36 pp at 35#
    All front squats at 40#
    13:50 total.

    Kevin was acting like Rafiki with his stick,

Leave a Reply to Elba Cancel Reply