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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. Moncton, NB E1E 4C6

3-in-1

Deficit Pushups
3×10
Rest 90 sec

Half Kneeling DB Press
3×12 @ 2020
Rest 1 min between sets

4 rounds
6 DB Snatch (R)
6 SA DB Front Squat (R)
6 DB Snatch (L)
6 SA DB Front Squat (L)
(70/50#)

Shauna is back!

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27 Responses to “3-in-1”

  1. Deficit Pushups – purple
    3×8
    Rest 90 sec

    Half Kneeling DB Press
    3×12 @ 2020 – 25#
    Rest 1 min between sets

    4 rounds – purple
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    (50#)

    5:45

  2. Pushups negatives
    3×5

    Half Kneeling DB Press
    3×12 @ 2020
    20-25-25

    WOD w/ 50#

  3. Deficit Pushups – purple
    3×8
    Rest 90 sec (25# plates)

    Half Kneeling DB Press
    3×12 @ 2020 – 20# (harder then u think)
    Rest 1 min between sets

    4 rounds – purple
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    (35#)

    6:32

  4. Deficit push ups – 3×10 with 45 and 25s
    Half kneeling DB press – 3×12 at 2020 (25-25-30)

    4 rounds – purple
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    50 lbs
    3:26

  5. I liked the variety of 3-in-1.

    Deficit Box Pushups, 3×10, Rest 90 sec

    Half Kneeling DB Press, 3×12 @ 2020, Rest 1 min b/n sets: 10# DB

    4 rounds (25#) – Blue
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    Time 6:18
    A gasser! Good thing I love DB snatches.

    Thank you Julia.

  6. Deficit Pushups
    3×10
    Rest 90 sec
    45/45+10/45+25

    Half Kneeling DB Press
    3×12 @ 2020
    Rest 1 min between sets
    25-20-20
    (these burned my shoulders bad!)

    4 rounds
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    (70#)

    First round UB, other rounds broke the Snatch.
    7:20

  7. Deficit Pushups – purple
    3×10 -45+25plates
    Rest 90 sec

    Half Kneeling DB Press
    2×12+1×7 @ 2020 – 25#
    Rest 1 min between sets

    4 rounds – purple
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    (50#)

    4:34

    Merci Ingrid!

  8. Deficit Pushups
    3×8
    Rest 90 sec
    Used 25+10# plates

    Half Kneeling DB Press
    3×12 @ 2020
    Rest 1 min between sets
    All @ 15#

    4 rounds @ 35#
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)

    Time: 5:41 (could have cut back on the rest)

    Thanks Ingrid.

  9. Deficit Pushups
    3×10
    Rest 90 sec
    Plates: 45/45+25/45+25+10

    Half Kneeling DB Press
    3×12 @ 2020
    Rest 1 min between sets
    set 1 @ 25- sets 2-4 @ 30#

    4 rounds
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    (70/50#)
    Score: DNF @ 60#

    Left a little frustrated today. DB rolled off my shoudler during my 3 round squats and jacked up my wrist. It was a tough WOD and I was looking for a way out starting in the second round. Not sure if I let the DB roll off to give me an excuse to quit or if it was a genuine shit happens moment. I swtiched to my good side finished my 3rd round.. than stopped.

    Tomorrow will be a new day.

  10. 3×10 box pushups.

    WOD
    4 rounds
    6 DB single arm DB snatch 25#
    6 goblet squats
    6 DB single arm DB snatch
    6 goblet squats

    6:13

  11. Deficit Pushups – stacked 25s and 10s
    3×8
    Rest 90 sec

    Half Kneeling DB Press
    3×12 @ 2020 – 15#
    Rest 1 min between sets

    4 rounds
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)

    35#

    Time: 6:25

  12. Box push-ups
    3 x10
    Rest 90 sec

    Half kneeling DB Press
    3 x12 (10#)
    Rest 1min

    4rds (25#)
    6 DB Snatch-R
    6 SA DB Front Sq- R
    6 DB Snatch -L
    6 SA DB Front Sq-L
    Time -5.50

  13. Defect pushups
    From the 45, then 45 +25, then 45+25+10
    These are great

    Half kneeling press, used 25# for all sets, very burny.

    Wod @ 70#
    6:32

    Took way longer breaks than I should have, but once I started each side was unbroken, snatch right into the squats.
    Had a jars time centering the weight on my left side which caused me to be on my toes a bit.. Mobility needed on the left side a bit.

    Great class Ingrid, it was fun.

  14. deficit push up 3×10 45 and 25 plate
    half kneeling DB press
    3×12 (2020)
    20-25-30
    4 round
    6 DB snatch 40#
    6 SA DB front squat ( R )
    6 DB snatch
    6 SA DB front squat ( L )
    4:25

  15. Deficit pushups
    3×10 on 45’s for 1st set, 45’s +25’s for other 2 sets

    Half Kneeling DB Press
    3×12 @ 2020
    Rest 1 min between sets
    25# and it was horrible

    4 rounds
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)

    With 70#
    All snatches and squats unbroken per side. Fun one. Would like to see this again.

  16. Pushups negatives
    3×5

    Half Kneeling DB Press
    3×12 @ 2020
    25#

    4 rounds
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)

    With 40#

    DNF

    Thanks Kevin!

  17. Deficit Pushups – purple
    3×8
    Rest 90 sec

    Half Kneeling DB Press
    3×12 @ 2020 – 25#
    Rest 1 min between sets

    4 rounds – purple
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    (50#)

    6:34
    Shoulder felt surprisingly good!

  18. Deficit Pushups 3 sets of 8
    from 25’s/ 25+10/ 25+10 for 10 reps not 8

    Half squat push thing
    Did 30’s. Very Burny.

    WOD
    4 rounds – purple
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    (50#)

    4:18

  19. Pushup Negatives
    3×5
    Rest 90 sec

    Half Kneeling DB Press
    3×12 @ 2020 – used 15#. It was burny and uncomfortable, but I stuck with it!
    Rest 1 min between sets

    4 rounds
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)

    Front Squat is Blue, Weightlifting is Purple.
    Went with Blue wod @ 25#.
    Time: 6:00
    Very effective.

  20. WOD with 35#: 7:34
    I broke up my snatches a lot, thinking I would need to. When I started my last round I wasn’t sure I made the right decision. Should have been quicker.

  21. Welcome back Shauna!

  22. Deficit Pushups – 25# plates then 45# for next two
    3×8
    Rest 90 sec

    Half Kneeling DB Press
    3×12 @ 2020 – 20, 25, 30#
    Rest 1 min between sets

    4 rounds
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    (40#)

    6:13

  23. Box Pushups 20″ – Orange
    3×8
    Rest 90 sec

    Half Kneeling DB Press
    3×12 @ 2020 – 20#
    Rest 1 min between sets

    4 rounds – purple
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    (30#)

    4:56

  24. Neg 3*6
    Rest 90 sec

    Half Kneeling DB Press
    3×12 @ 2020 – 25#
    Rest 1 min between sets

    4 rounds
    6 DB Snatch (R)
    6 SA DB Front Squat (R)
    6 DB Snatch (L)
    6 SA DB Front Squat (L)
    (40#)

    5:35

  25. 4 Rounds:

    6 DB Snatches (R)
    6 DB Squates (R)
    6 DB Snathes (L)
    6 DB Squats (L)
    All at 35# (Purple)
    7:16

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