I upped my base # by 15# today…going to have to go up another 10# next time.
2 Rounds:
75 Single unders
25 Hang power cleans 65#
75 Single unders
25 Push press 65#
75 Single unders
25 Burpees
Time – 16:56
I think this may have been my first time doing two WODs within 12 hours, after doing the 12 Days ruck WOD at 7pm last night, and this WOD at 6am this morning. My shoulders are definitely nice and toasty now!
Mike Moody
Deadlift x3
245
295
335
365
385 x 6
WOD
25 Du ( slow one at a time using my single double “technique”) then 75 singles
25 Hpc (95#; a set of 20 and a set of 5)
20 Du ( even worst than first time ) then 50 singles
25 push press ( a set of 20 and a set of 5)
75 singles
25 burpees (10+10+5)
11:30
Round 2 all singles
Same rep scheme and slow steady burpees
18:35 final
My doubles really sucked hard today but I made the attempt and it likely cost me 4-5 minutes but I was still gassed in the end : that’s the desired effect
Heather Skeard
Deadlifts – upped my numbers from last time cause I got 10 reps so I’m basing off 295 as a 1 rep theoretical max
160-190-220-235-250×4
WOD Rx = 14:18
Really happy with that time
Round 1 took 6:23
Hang cleans I did 10-10-5
Push presses I did 8-7-5-5
Skipping was great today, most 50s I did unbroken except the last two sets, I did 35-15 and last 50 I tripped up like 6 times. Burpees were just slow.
Fred
Deadlifts x3 (1RM @ 330#)
55-65-75-80-85+
175-215-245-265-275 (x8)… could have gone for 9 but my brain got in the way
2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans, 95/65
50 Double-unders
25 Push Press, 95/65
50 Double-unders
25 Burpees
Time: 14:05 – scaled to SU’s and 85#
Gabriel
WUx1
Deadlifts x3 based on 365#
50-60-70-75-80+
200-235-275-290-310×10 – based on 375# next time
2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans, 85#
50 Double-unders
25 Push Press, 85#
50 Double-unders
25 Burpees
Time–> 17:12
Thanks Shane!
Amanda
WOD rx’d: 19:40
Happy with that because my goal was to finish. Paced well I think, 2nd round was only a minute or so slower than the first.
GillesGautreau
mob wux1
deadlift x 3
175-205-240-
255-270×7
2 round
50 DU ( 75 single )
25 hang power clean 75 #
50 DU
25 push press
50 DU
25 burpees
13:17
Jo
Wod Rx
15:17
Mario Richard
Deadlifts x3
55-65-77-80-85+
225-265-315-325-345 X8
2 Rounds for time of:
03
50 DUs
25 Hang Power Cleans, #95 (10-8-7)
50 DUs
25 Push Press, 95/65 (10-8-7)
50 DUs
25 Burpees
Time: 15:03 Rx
Aubrey
mob wux1
deadlift x 3
165-195-205-240-
255-*10
2 round
50 DU ( 75 single )
25 hang power clean 65 #
50 DU
25 push press
50 DU
25 burpees
15:04
Thanks Mario!
2 Rounds for time of:
50 Double-unders (75 singles)
25 Hang Power Cleans, w/ 85#
50 Double-unders
25 Push Press
50 Double-unders
25 Burpees
15:59
Remi F
*correction: 80#
Heidi
Dead lifts x 3
110-130-150-160-170(x9)
WOD with HPC & PJ’s at 55#
Well I guess I’m the only one who didn’t finish on the time cap. I only completed 7 burpees in the 2nd round at 20 min.
It all sucked, but what especially killed me was my cardio during & after each round of DU’s. I just didn’t have anything left for the burpees & they were slowwww! On a positive note, if this one comes up again (God help me) there is room to improve.
Blake
DL x 3 to 350(7)
WOD @ 75#
16:44
DUs were more-or-less 25/25
Barbell stuff was 13/12
Christie Neate
Did this @ home on Dec 17
Deadlifts x3
55-65-75-80-85+
130-160-185-195-210# for 5 Reps
2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans, 95/65
50 Double-unders
25 Push Press, 95/65
50 Double-unders
25 Burpees *ab mat sit-ups for knee
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Start here
Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Deadlifts x3
55-65-75-80-85+
#65-75-85-90-95 x10
“Just 2 Rounds” for time of:
50 Double-unders (75 singles)
25 Hang Power Cleans, 95/65 (#35 & #35)
50 Double-unders (75 singles)
25 Push Press, 95/65 (#35 & #20)
50 Double-under (75 singles)
25 Burpees
18:17
Just 2 rounds was plenty! Thanks Shane for changing the weight 2nd round push press.
Deadlifts x3
50-60-70-75-80+
(Stayed with Last weeks % as per Shane recommendation to fix technique)
#225-265-315-325-345 X5
2 Rounds for time of:
75 Single-unders
25 Hang Power Cleans, 95/65 #85 (15-10)
75 Single-unders
25 Push Press, 95/65 (15-10)
75 Single-unders
25 Burpees
Time: 14:07
(was 6:45 after rnd 1 for future reference)
Deadlift x3
145 – 175 – 200 – 215 – 225 (x10)
I upped my base # by 15# today…going to have to go up another 10# next time.
2 Rounds:
75 Single unders
25 Hang power cleans 65#
75 Single unders
25 Push press 65#
75 Single unders
25 Burpees
Time – 16:56
I think this may have been my first time doing two WODs within 12 hours, after doing the 12 Days ruck WOD at 7pm last night, and this WOD at 6am this morning. My shoulders are definitely nice and toasty now!
Deadlift x3
245
295
335
365
385 x 6
WOD
25 Du ( slow one at a time using my single double “technique”) then 75 singles
25 Hpc (95#; a set of 20 and a set of 5)
20 Du ( even worst than first time ) then 50 singles
25 push press ( a set of 20 and a set of 5)
75 singles
25 burpees (10+10+5)
11:30
Round 2 all singles
Same rep scheme and slow steady burpees
18:35 final
My doubles really sucked hard today but I made the attempt and it likely cost me 4-5 minutes but I was still gassed in the end : that’s the desired effect
Deadlifts – upped my numbers from last time cause I got 10 reps so I’m basing off 295 as a 1 rep theoretical max
160-190-220-235-250×4
WOD Rx = 14:18
Really happy with that time
Round 1 took 6:23
Hang cleans I did 10-10-5
Push presses I did 8-7-5-5
Skipping was great today, most 50s I did unbroken except the last two sets, I did 35-15 and last 50 I tripped up like 6 times. Burpees were just slow.
Deadlifts x3 (1RM @ 330#)
55-65-75-80-85+
175-215-245-265-275 (x8)… could have gone for 9 but my brain got in the way
2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans, 95/65
50 Double-unders
25 Push Press, 95/65
50 Double-unders
25 Burpees
Time: 14:05 – scaled to SU’s and 85#
WUx1
Deadlifts x3 based on 365#
50-60-70-75-80+
200-235-275-290-310×10 – based on 375# next time
2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans, 85#
50 Double-unders
25 Push Press, 85#
50 Double-unders
25 Burpees
Time–> 17:12
Thanks Shane!
WOD rx’d: 19:40
Happy with that because my goal was to finish. Paced well I think, 2nd round was only a minute or so slower than the first.
mob wux1
deadlift x 3
175-205-240-
255-270×7
2 round
50 DU ( 75 single )
25 hang power clean 75 #
50 DU
25 push press
50 DU
25 burpees
13:17
Wod Rx
15:17
Deadlifts x3
55-65-77-80-85+
225-265-315-325-345 X8
2 Rounds for time of:
03
50 DUs
25 Hang Power Cleans, #95 (10-8-7)
50 DUs
25 Push Press, 95/65 (10-8-7)
50 DUs
25 Burpees
Time: 15:03 Rx
mob wux1
deadlift x 3
165-195-205-240-
255-*10
2 round
50 DU ( 75 single )
25 hang power clean 65 #
50 DU
25 push press
50 DU
25 burpees
15:04
Thanks Mario!
Deadlifts x3
55-65-75-80-85+
195-225-260-280-300 (4 reps)
2 Rounds for time of:
50 Double-unders (75 singles)
25 Hang Power Cleans, w/ 85#
50 Double-unders
25 Push Press
50 Double-unders
25 Burpees
15:59
*correction: 80#
Dead lifts x 3
110-130-150-160-170(x9)
WOD with HPC & PJ’s at 55#
Well I guess I’m the only one who didn’t finish on the time cap. I only completed 7 burpees in the 2nd round at 20 min.
It all sucked, but what especially killed me was my cardio during & after each round of DU’s. I just didn’t have anything left for the burpees & they were slowwww! On a positive note, if this one comes up again (God help me) there is room to improve.
DL x 3 to 350(7)
WOD @ 75#
16:44
DUs were more-or-less 25/25
Barbell stuff was 13/12
Did this @ home on Dec 17
Deadlifts x3
55-65-75-80-85+
130-160-185-195-210# for 5 Reps
2 Rounds for time of:
50 Double-unders
25 Hang Power Cleans, 95/65
50 Double-unders
25 Push Press, 95/65
50 Double-unders
25 Burpees *ab mat sit-ups for knee
19:51 – yuck.
Deadlift
205×3 – 245×3 – 280×3 – 300×3 – 320xMax = 7
WOD – 2 rounds
50 DUs
25 Hang Power Clean 95/65 –> 65#
50 DUs
25 Push Press
50 DUs
25 Burpees
= 13:53