Press x3

5 sets @ 60%

Weighted Dips x3

5 sets

EMOM for 8 min

Even: 15 Russian Twists (2-count)

Odd: 30 sec Hollow Hold

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# Wednesday WOD

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25 thoughts on “Wednesday WOD”

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Take the first step towards getting the results that you want!

Press x3

5 sets @ 60%

Weighted Dips x3

5 sets

EMOM for 8 min

Even: 15 Russian Twists (2-count)

Odd: 30 sec Hollow Hold

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

Nick McAlweeNot gonna be able to make my 7am.. Can I please cancel for now 🙁 sorry

Shawn JWUx1

Press x3

90-90-90-90-90

Weighted Dips x3

BW-10-20-15-BW

WOD unbroken. Last set 30 Russian twists and 40secs hold

Shane HNice Shawn, you didn’t make those dips easy for sure!

LauraPress x3 with Alaina – did we do x5? I think I did 😉

5 sets @ 45#

Weighted Dips- 5 sets x3 – did assisted on the rings, feet in front

EMOM for 8 min

Even: 15 Russian Twists (2-count) with 25# plate

Odd: 30 sec Hollow Hold

Fun one 🙂 thanks Patrick!

Shane HNice Laura, your dips were looking good!

Mark DMOB + WU (15 Reps)

Group MOB + WU

Press x3

5 sets @ 60%

WU – 75#

5 sets @ 95#

Weighted Dips x3

5 sets

Parallets – 45#

EMOM for 8 min

Even: 15 Russian Twists (2-count)

Odd: 30 sec Hollow Hold

JoPress sets @50#

Dips – bodyweight

Twists @25# and hollow holds unbroken

1 mile run cashout…untimed…for ‘fun’ lets say….Totally ready for Sparta. All my other Spartan peeps…you can do the same after your WOD today 🙂

CaraHaha thanks for that Jo, we’re totally ready…

AdamWarm up & Mob (x1)

Group Warm up

Press (x5) @ 60%

90-90-90-90-90

Weighted dips

5 sets of 5 reps

(used paralette bars with #45 plate)

EMOM for 8 mins

Even 15 Russian twists (#25)

Odd 30 sec Hollow hold

Cashout: 800m run

Thanks for sharing the bar Shawn, great way to start the day. Thanks Pat great class

MariaGreat job Adam, and nice cashout! 🙂

MarioShoulder Press 5x3x95#

Weighted Dips 5x3x20# (vest)

EMOTM 8 min

– odd 15 russian twists 25#

– even 30s hollow hold

jackiecantinWU x 1

Group MOB

Press x3

5 sets @ 35# (shoulder quite sore today)

Weighted Dips- 5 sets x3 – paralettes, just body weight for shoulder

EMOM for 8 min

Even: 15 Russian Twists (2-count) with 25# plate

Odd: 30 sec Hollow Hold

Thanks for sharing the bar Heidi. Fun morning.

RaychellWU X1(15 reps)

Press x 3

5 sets

45-50-55-55-50

Weighted Dips-Used boxes instead of paralettes

EMOTM for 8 min

Even:15 Russian Twists(2 counts)

Odd:30 sec Hollow Hold

KevinFirst day back and already posting. LOVE IT!

MarcelWelcome Back!

JoWelcome back! Nice to see you this morning 🙂

MarioHappy to have you back!!

Mike MToday’s workout

Warm up

200 meter run 10 air squats and 5 burpees and did two rounds

Skill. 4 rounds started every 2 minutes

3 power cleans 135#

3 push press 135#

6 burpees over bar

WOD

AMRAP 15 minutes

400 meter run

30 kettle bell swings 55#

20 push press 95#

10 jumping chest to bar

2 rounds. And an extra 300 meter

Sorry I missed my workout this morning. See you Friday in the am

MarcelWU X 1 15 reps

Press X 3

WU 45-65

5 sets @ 60% = 85#

Weighted Ring Dips X 3

BW – 20 – 25 – 30 – 35#

Cash out

EMOTM for 8 min

Even 15 Russian Twists

Odd 30 sec Hollow Hold

StaceyPress X 3

5 sets @ 60% = 40#

Ring Dips X 3

Scaled to 4 sets of assisted ring dips with feet out in front.

Then! Did a set on the bar! That was awesome!

EMOTM for 8 min

Even 15 Russian Twists @ 15#

Odd 30 sec Hollow Hold

BlakeNice work on the dips Stacey!

BlakeShoulder Press x 3 @ 95#

Weighted Ring Dips x 3

35 – 40 – 45 – 50

Core Cashout Unbroken

CaraPress x3

45-65-65-65-65-65#

Dips x3

BW on the dip bars

EMOM with 25#

Cashout: 1 mile run, because Spartan…and Joanna said so. Thanks for joining Remi & Jen!

Cashout 2: help Kevin flip the wall back up and then did 2 wall climbs…totally ready for these Spartan races now…

Amanda BeckWU X1(15 reps)

Press x 3

5 sets

55#

Weighted Dips-Used boxes with a 45 and 25 # plate

EMOTM for 8 min

Even:15 Russian Twists(2 counts) with 10# plate

Odd:30 sec Hollow Hold all unbroken

Vince PowerPress x 3 @ 60%

(WU 45-65) 95#-95-95-95-95

Box Push-ups 24″-24″-24″-20″-20″

WOD

Russian Twist with 25# plate

Hollow Holds all unbroken