5 min Row for calories,
1 min rest
1 min Double Unders
1 min DB Snatches (50/35#)
2 min Double Unders
2 min DB Snatches (50/35#)
3 min Double Unders
3 min DB Snatches (50/35#)
It might look like an 18 minute workout, but there’s rest built into it. So it’s really only 17 minutes.
WU x 1
Partner WU with Del 🙂
5 min Row for calories (70)
1 min rest
1 min Double Unders (11)
1 min DB Snatches (30lbs) (15)
2 min Double Unders (24)
2 min DB Snatches (35)
3 min Double Unders (42)
3 min DB Snatches (46)
Total = 243 ( I guess I need to work on my DU’s, thank you Shane for the tip on the DU’s, I guess if I learn to listen to my coaches I will do better, haha 🙂 )
Great job 6am!!
MOB + Group WU & MOB
5 min Row for calories
1 min rest
1 min Double Unders
1 min DB Snatches (50/35#)
2 min Double Unders
2 min DB Snatches (50/35#)
3 min Double Unders
3 min DB Snatches (50/35#)
Calories – 91 cal
DUs – 55 OK/attempts
DBS – 56 – 40#
TOTAL:202
1:1 with Kevin
Crossover Symmetry
Mobility, Body tempering
EMOM 6 min
5 Pullups
EMOM 6 min
Jumping Rope Hold
4 Rounds of Death
100m Farmer Carry 50# DBs
20m KB Pull 80# 1st round then 60# remaining rounds
15 Burpees
Time: 18:13
The burpees were the saving grace…
Thanks Kevin 🙂
Yay for not dying!
5 min Row for calories, – 112
1 min rest
1 min Double Unders – 32
1 min DB Snatches (50#) – 15
2 min Double Unders – 79
2 min DB Snatches (50#) – 30
3 min Double Unders – 107
3 min DB Snatches (50#) – 41
Total = 416
Thanks Shane!
WOD RX
455 Reps
Then for fun…
20m backward bear crawl dragging 120# sand bag and then 20m forward
30 kip ups (these are the devils toes to bar … I’m not very good at them)
I know more than 4 people have done this workout today. POST YOUR RESULTS!!!
Went to 5pm OG
Floor Press x10
95-115-135-155
WOD Rx’d
645 reps
Row -100
DU – 96
Snatch – 16
DU – 150 (tripped up a lot)
Snatch – 25
DU – 222
Snatch – 36
Cashout – NFT
3 rounds
5 Front Squats (125#)
20 Pushups
Phewf!
5pm OG – also known as Operation Spartan!
Mile run – 12:49 (11 second PR)
NFT
Wall climbs – 11 plus several failed attempts to work on different ways of getting up
Burpees – 100, sets of ten between wall climbs, learning not to drag my knees on the ground in the parking lot!
Yay! Good job sister.
Group WU & Mob
5 min Row for calories, – 62
1 min rest
1 min Double Unders – 4
1 min DB Snatches (50#) – 15
2 min Double Unders – 10
2 min DB Snatches (50#) – 24
3 min Double Unders – 11
3 min DB Snatches (50#) – 36
Total: 161
First consecutive DU 😀
Yippee
wu.
Push Press
1×5 135 / 145
5×5 155
3 position clean
3rd Position Clean
1×5 115 /125
5×5 135
1×5 155
Best cleans of the year for me. Concentrated on full extension 155 easy from 3rd position to full squat.
Thanks Stacey for help
OG
Floor press X 10
95-135-155-175
Wod with double under attempts and 50#
Score – 208 (78 on the row)
WOD with 30# DB = 558 Reps
5pm Open Gym
practiced the snatch stuff from
Last night I had to miss (thanks Shane)
Front squats
5 x 55#
5 x 65#
5 x 75#
5 x 85# (x3)
Group WU & Mob
5 min Row for calories, – 71
1 min rest
1 min Double Unders – 18
1 min DB Snatches (30#)- 14
2 min Double Unders – 24
2 min DB Snatches – 25
3 min Double Unders – 34
3 min DB Snatches – 42
Total 228
5 min Row for Calories: 62
Rest 1 min.
1 min DU’s: 60
1 min DB Snatches: 15 (25#)
2 min DU’s: 75
2 min DB Snatches: 31
3 min DU’s: 105
3 min DB Snatches: 42
Total Reps = 390
That WAS a sweaty & gassy one! Note for next time, go RX & use a 35# dumb bell. I don’t think 10# pounds would have made a huge difference in reps.
As usual….fun one in hind site, but not so much at the time 🙂
WOD @ 40# = 430 reps
Group WU & Mob
5 min Row for calories – 82
1 min rest
1 min Double Unders – 2
1 min DB Snatches (50#) – 20
2 min Double Unders – 14
2 min DB Snatches (50#) – 32
3 min Double Unders – 18
3 min DB Snatches (50#) – 53
Total: 221
5 min Row for calories – 85
1 min rest
1 min Double Unders – 12
1 min DB Snatches (35#) – 14
2 min Double Unders – 15
2 min DB Snatches (35#) – 27
3 min Double Unders – 12
3 min DB Snatches (35#) – 36
Total: 201
I can manage to do 2, sometimes 3 DUs in a row… gotta keep practising.
Also, DB Snatches at 35# was feeling OK for my right shoulder (still hurt).