48 bβday burpees for Tammy!! Happy birthday π
Single-arm Thrusters x8 reps/arm
12 min to build up: 15-20-25-25# DB
3 rounds (25# DB) – 15 min cap
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
20 Box Pushups (20β) – these were slow!
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L) – mostly push jerk
20 Box Steps (20β)
Time 15:56
Hope I donβt have to use my arms for the rest of the week!! Thanks Ingrid for getting me to stick with Blue for DB weight. I put the 20# back on the rack so I wouldnβt be tempted to use it especially when it got really hard on the left side PP.
Front squats & box steps felt great!
Started at 25# DB, but as soon as I started push presses on the left, I was feeling shoulder and wrist pain. Swapped for 20# for the rest of the workout and felt much better.
Remi F.
Single-arm Thrusters x8 reps/arm
12 min to build up
25-30-35-40
3 rounds
10 Single-arm Front Squats (R) 25#
10 Single-arm Push Press (R)
15 Pushups (did 20 in first round before remembering blue is only 15)
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Steps (20β)
13:14
Thanks Kevin! My legs are still shaking after this π€£
Kristen
WOD with 20#, box pushups & box jumps
had 5 box jumps left at time cap. My pushups are too slow π
Stephdh120
Single arm Thrusters
15/20/25/30#
Wod
3rds
10 Single arm Fr Sq (R)
10 Single arm push press (R)
20 box push-ups
10 Single arm Fr Sq (L)
10 Single arm push press (L)
20 box steps (20″)
Time- 14.34
( 2nd & 3rd rd for push press had to switch from 25# to 20# for left arm)
I did a ‘scared’ Blue,
I was not excited about box jumps, but managed!
I felt confident using the 25# for squats, but my arms quickly lost control lowering dumbbell to my shoulder , so I compromised with 25# for squats, and 20# for presses.
Push ups, were 3 on the floor, then went to sets of 4 the box.
17:something.
Started with a 30lbs DB, but switched to 25lbs after 6 push presses (L)
Stacey Simpson
Single-arm Thrusters x8 reps/arm
15# – 20# – 25#
3 rounds
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
15 HR Pushups – switched to knees very quickly
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Steps (24/20β)
Was totally prepared to do this with 20# or 25#.
Amanda made me go with my weightlifting color and use 30#.
Got to 2 PP on left in the 3rd round. Didn’t finish, but didn’t give up.
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…
48 bβday burpees for Tammy!! Happy birthday π
Single-arm Thrusters x8 reps/arm
12 min to build up: 15-20-25-25# DB
3 rounds (25# DB) – 15 min cap
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
20 Box Pushups (20β) – these were slow!
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L) – mostly push jerk
20 Box Steps (20β)
Time 15:56
Hope I donβt have to use my arms for the rest of the week!! Thanks Ingrid for getting me to stick with Blue for DB weight. I put the 20# back on the rack so I wouldnβt be tempted to use it especially when it got really hard on the left side PP.
Front squats & box steps felt great!
48 Birthday Burpees
Single-arm Thrusters x8 reps/arm
20 – 25 – 30 – 35
3 rounds
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
15 Box Pushups
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Steps (20β)
Time: 12:50
Started at 25# DB, but as soon as I started push presses on the left, I was feeling shoulder and wrist pain. Swapped for 20# for the rest of the workout and felt much better.
Single-arm Thrusters x8 reps/arm
12 min to build up
25-30-35-40
3 rounds (w/ 40#)
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
15 HR Pushups
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps (24β)
15:00
Single-arm Thrusters x8 reps/arm
25-35-50-60
3 rounds
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
20 HR Pushups
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps (24β)
Used 50#
10:14
Left side was broken up for PP, except last round.
Pushups were 10+5+5.
Single-arm Thrusters x8 reps/arm
Built up to 35#
3 rounds
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
15 HR Pushups
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps (24/20β)
14:10 with 30#
Single-arm Thrusters x8 reps/arm
12 min to build up
25-30-35-40
3 rounds with 35#
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
20 HR Pushups
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps 24β
14:37
Thanks Kevin!
Thrusters R/L x 8
25 – 35 – 45 – 50
WOD (Purple)
3 rounds with 40# DB of:
– 10 Single-arm Front Squats (R)
– 10 Single-arm Push Press (R)
— 20 HR Pushups
– 10 Single-arm Front Squats (L)
– 10 Single-arm Push Press (L)
— 20 Box Jumps 24β
TIME: 13:27
Single-arm Thrusters x8 reps/arm
20 β 25 β 30 β 35
3 rounds
10 Single-arm Front Squats (R) 25#
10 Single-arm Push Press (R)
15 Pushups (did 20 in first round before remembering blue is only 15)
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Steps (20β)
13:14
Thanks Kevin! My legs are still shaking after this π€£
WOD with 20#, box pushups & box jumps
had 5 box jumps left at time cap. My pushups are too slow π
Single arm Thrusters
15/20/25/30#
Wod
3rds
10 Single arm Fr Sq (R)
10 Single arm push press (R)
20 box push-ups
10 Single arm Fr Sq (L)
10 Single arm push press (L)
20 box steps (20″)
Time- 14.34
( 2nd & 3rd rd for push press had to switch from 25# to 20# for left arm)
Birthday Burpees For Tammy!
Single-arm Thrusters x8 reps/arm
35-40-50-50
[email protected]
3 rounds
10 Single-arm Front Squats (R) 40# DB
10 Single-arm Push Press (R)
20 HR Pushups
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps (24β)
Time: 11:03
Merci Ingrid!
One arm db thrusters Γ8
35-45-50
Wod-brown(rx)
13:20
Single-arm Thrusters x8 reps/arm
12 min to build up
15 – 20 – 25 – 30
Managed 30 on right side, left side had zero control lowering it to my shoulder
3 rounds
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
20 HR Pushups
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps (20β)
I did a ‘scared’ Blue,
I was not excited about box jumps, but managed!
I felt confident using the 25# for squats, but my arms quickly lost control lowering dumbbell to my shoulder , so I compromised with 25# for squats, and 20# for presses.
Push ups, were 3 on the floor, then went to sets of 4 the box.
17:something.
3 rounds
10 Single-arm Front Squats (R) 25# (Blue)
10 Single-arm Push Press (R) 25#
15 HR Pushups (Blue)
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps (24/20β) (Purple)
Time: 14:15
Not hard to tell we haven’t been doing many box jumps lately.
3 rounds Blurple
10 Single-arm Front Squats (R) 35#
10 Single-arm Push Press (R) 35#
15 HR Pushups
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps (24/20β)
Time: 13:14
Single-arm Thrusters x8 reps/arm
30-35-40
3 rounds
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
20 Box Pushups (20β) (really slow)
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps (20β) step ups for rd 1&2 and BJ for rd 3.
35lbs
Time= 16:47
3 rounds
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
15 HR Pushups (Blue)
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps 20β (Purple)
Time: 15:44
Started with a 30lbs DB, but switched to 25lbs after 6 push presses (L)
Single-arm Thrusters x8 reps/arm
15# – 20# – 25#
3 rounds
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
15 HR Pushups – switched to knees very quickly
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Steps (24/20β)
Was totally prepared to do this with 20# or 25#.
Amanda made me go with my weightlifting color and use 30#.
Got to 2 PP on left in the 3rd round. Didn’t finish, but didn’t give up.
Single-arm Thrusters x8 reps/arm
35/40/45/45#
3 rounds
10 Single-arm Front Squats (R)
10 Single-arm Push Press (R)
20 HR Pushups
10 Single-arm Front Squats (L)
10 Single-arm Push Press (L)
20 Box Jumps (24/20β)
Total pushpress weights
24 pp at 40#
36 pp at 35#
All front squats at 40#
13:50 total.
Kevin was acting like Rafiki with his stick,