Take the first step towards getting the results that you want!
Long Gone
By Kevin Wood
/ November 30, 2017 November 30, 2017
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (50/35# – alternating)
Calorie Row
Rest 1:00 between rounds
Tara
17 thoughts on “Long Gone”
Heather Skeard cooper
WOD
Total = 258 rx
Rd 1 = 53
Rd 2 = 53
Rd 3 = 50
Rd 4 = 51
Rd 5 = 51
Happy with staying consistent and even showing up this morning after not being able to sleep and being so sick this week.
I enjoyed this one, excited to be back after 4 days off out of the last 5 🙂
Elba
WOD
Total = 245 rx + 24 WB (10lbs)
Rd 1 = 54 (I did my first 24 WB with a 10lbs ball I grabbed it by mistake).
Rd 2 = 54
Rd 3 = 53
Rd 4 = 53
Rd 5 = 55
Good WOD, nice class Shane 😉
Del
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20) all 27
Dumbbell Snatch (50# – alternating) 17-17-15-15-15
Calorie Row 23-19-18-18-20
Total=312
Thanks Shane!
Mark D
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14) – 20#
Dumbbell Snatch (50/35# – alternating) – 40#
Calorie Row
Rest 1:00 between rounds
TOTAL: 211
Christie Neate
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (50/35# – alternating)
Calorie Row
Rest 1:00 between rounds
199 Rx – Yipee on being able to do this one Rx!!
Rounds were 45/40/41/37/36
Thanks for the class Steph!
Lindsay Sherwood
5 rounds:
AMRAP in 1:00 at each station:
Wallballs (6#)
Dumbbell snatches (10#, alternating)
Calorie row
Total: 240
Super happy with that number. I used a light med ball and dumbbell to work more on form and cardio. And stayed pretty consistent all the way through.
WOD
Total = 258 rx
Rd 1 = 53
Rd 2 = 53
Rd 3 = 50
Rd 4 = 51
Rd 5 = 51
Happy with staying consistent and even showing up this morning after not being able to sleep and being so sick this week.
I enjoyed this one, excited to be back after 4 days off out of the last 5 🙂
WOD
Total = 245 rx + 24 WB (10lbs)
Rd 1 = 54 (I did my first 24 WB with a 10lbs ball I grabbed it by mistake).
Rd 2 = 54
Rd 3 = 53
Rd 4 = 53
Rd 5 = 55
Good WOD, nice class Shane 😉
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20) all 27
Dumbbell Snatch (50# – alternating) 17-17-15-15-15
Calorie Row 23-19-18-18-20
Total=312
Thanks Shane!
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14) – 20#
Dumbbell Snatch (50/35# – alternating) – 40#
Calorie Row
Rest 1:00 between rounds
TOTAL: 211
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14)
Dumbbell Snatch (50/35# – alternating)
Calorie Row
Rest 1:00 between rounds
199 Rx – Yipee on being able to do this one Rx!!
Rounds were 45/40/41/37/36
Thanks for the class Steph!
5 rounds:
AMRAP in 1:00 at each station:
Wallballs (6#)
Dumbbell snatches (10#, alternating)
Calorie row
Total: 240
Super happy with that number. I used a light med ball and dumbbell to work more on form and cardio. And stayed pretty consistent all the way through.
WOD @ 14#/9′ / 30#
249 Reps
50-52-51-48-48
5 rounds:
AMRAP in 1:00 at each station:
Wallballs (4#)
Dumbbell snatches (10#, alternating)
Calorie row
Total: 251
Woot! I learned to pace myself!
WUx1
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14) – 20#
Dumbbell Snatch (50/35# – alternating) – 40#
Calorie Row
Rest 1:00 between rounds
56-50-49-44-48
TOTAL: 247
Great work 6 am’ers!
Thanks Shane!
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14) @16#
Dumbbell Snatch (50# – alternating)
Calorie Row
Rest 1:00 between rounds
59-47-43-41-41=231
Rx next time! (Sorry I stole the 16# WB, Josh lol)
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14) – 12#
Dumbbell Snatch (50/35# – alternating) – 15#
Calorie Row
Rest 1:00 between rounds
56-53-54-48-49
TOTAL: 260
Wod Rx’d
Wall balls – 25-20-19-20-18 = 102
Db snatch – 16-13-12-12-12 = 65
Cal row – 13-11-10-11-12 = 57
Total – 54-44-41-43-42 = 224
5 Rounds:
310 Rx’d – gross
Thanks coach Mario, nice to wod with you 6pm-ers!
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (20/14) – 12#
Dumbbell Snatch (50/35# – alternating) – 30#
Calorie Row
Rest 1:00 between rounds
TOTAL: 242
Thanks Mario
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (14#)
Dumbbell Snatch 35#
Calorie Row
59-50-41-40-42
Total= 232
Did this one by myself at open gym, not quite the same without others suffering along with me…
MOB + T-spine
WOD with 14# wall balls and 30# db Snatches
Score : 238
5 Rounds:
AMRAP 1:00 at each station:
Wallballs (16#)
Dumbbell Snatch (40#alternating)
Calorie Row
Rest 1:00 between rounds
Reps: 229