EMOM for 16 min
Min 1 – 15 Plate Ground to OH
Min 2 – 20 Russian Twists (2-count)
Min 3 – 45 sec of Double Unders
Nick
27 thoughts on “Reminder”
Mark
Push Press x10
3 sets
65# – 95# – 115#
EMOM for 16 min
Min 1 – 15 Plate Ground to OH – 25#
Min 2 – 25 Russian Twists (2-count) – 25# (15 in last 2 rounds)
Min 3 – 45 sec of Double Unders – Singles
John Gunn
Push Press x10
3 sets
45 – 65 – 65 (wrist felt best on the last set)
EMOM for 15 min (lookie I fixed it)
Min 1 – 15 Plate Ground to OH 25#
Min 2 – 20 Russian Twists (2-count) 25# first 2 rounds, switched to 15# because it was getting hard on my wrist
Min 3 – 45 sec of Single Unders
Averaged 90-100 SU per round
Sweaty and sweary. Thanks Ingrid!
Janet Sommerville
Tracy’s Birthday Burpees!
Push Press x10
3 sets # 65#
Purple
EMOM for 16 min
Min 1 – 15 Plate Ground to OH
Min 2 – 30 Russian Twists (2-count)
Min 3 – 45 sec of Double Unders
25# plate the russian twists were the hardest part
Tracy Kinnie
Thank you for birthday burpees:)
Janet Sommerville
No problem special lady 🙂
Remi F
Push Press x 10
65/ 95/ 105#
EMOM for 16 min
Min 1 – 15 Plate Ground to OH (25#)
Min 2 – 25 Russian Twists (2-count) (25#)
Min 3 – 45 sec of Double Unders (mix between DU/singles)
Kelly B
Push Press x10
3 sets
35-55-65-70#
EMOM for 15 min (Purple)
Min 1 – 15 Plate Ground to OH 25#
Min 2 – 20 Russian Twists (2-count) 25#
Min 3 – 45 sec of Double Unders
Thanks Ingrid.
Cheryl
Push Press x10
3 sets of 45#
EMOM for 15 min
Min 1 – 15 Plate Ground to OH – 15# plate
Min 2 – 25 Russian Twists (2-count) – 15# plate
Min 3 – 45 sec of Double Unders – 4 to 5 DUs /round
58 B’day burpees for Tracy.
Fun class. Thanks Ingrid!
Tracy Kinnie
Thank you for the birthday burpess…what an awesome bunch in the 7 am class to knock out all those burpees in a short amount of time!!!
Cheryl
It was a pleasure doing them for You, Tracy!!
Gabriel Arsenault
Push Press x10
65# – 75# – 80# – 80# – 80#
EMOM for 16 min
Min 1 – 15 Plate Ground to OH – 25#
Min 2 – 25 Russian Twists (2-count) – 25#
Min 3 – 45 sec of SU (all UB)
Last minute: 54 mt climbers (2-count)
John
Push Press 3 x 10
75#
EMOM for 16 min
Min 1 – 15 Plate Ground to OH (25#)
Min 2 – 25 Russian Twists (2-count) (25#)
Min 3 – 45 sec of Double Unders (might have done 10-20 DU during the complete workout, need to do some more practice on them)
BJ Killam
For time
20-19-18…3-2-1 Air Squats
1-2-3…18-19-20 Deadlifts (95#)
43:11
Amy Hogan
Push Press x10
3 sets # 65#
EMOM for 16 min
Min 1 – 15 Plate Ground to OH(25#)
Min 2 – 25 Russian Twists (2-count)
Min 3 – 45 sec of Double Unders
EMOM for 16 min (Orange) Min 1 – 15 Plate Ground to OH – 25# Min 2 – 25 Russian Twists (2-count) – 25# (15 in last 2 rounds) Min 3 – 45 sec of Double Unders – Singles
Angela Steeves
Did this July 1st
Push Press x10 3 sets
55# WU 3 sets @ 60#
EMOM for 16 mins
Min 1 – 15 plate ground to oh (25#)
Min 2 – 20 Russian twists (2 count) (25#)
Mi 3 – 45 sec DU (singles)
Aubrey
Push press
65,75,85,85
EMOM for 16 min (Orange) Min 1 – 15 Plate Ground to OH – 25# Min 2 – 25 Russian Twists (2-count) – 25# (15 in last 2 rounds) Min 3 – 45 sec of Double Unders – Singles
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…
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Push Press x10
3 sets
65# – 95# – 115#
EMOM for 16 min
Min 1 – 15 Plate Ground to OH – 25#
Min 2 – 25 Russian Twists (2-count) – 25# (15 in last 2 rounds)
Min 3 – 45 sec of Double Unders – Singles
Push Press x10
3 sets
45 – 65 – 65 (wrist felt best on the last set)
EMOM for 15 min (lookie I fixed it)
Min 1 – 15 Plate Ground to OH 25#
Min 2 – 20 Russian Twists (2-count) 25# first 2 rounds, switched to 15# because it was getting hard on my wrist
Min 3 – 45 sec of Single Unders
Averaged 90-100 SU per round
Sweaty and sweary. Thanks Ingrid!
Tracy’s Birthday Burpees!
Push Press x10
3 sets # 65#
Purple
EMOM for 16 min
Min 1 – 15 Plate Ground to OH
Min 2 – 30 Russian Twists (2-count)
Min 3 – 45 sec of Double Unders
25# plate the russian twists were the hardest part
Thank you for birthday burpees:)
No problem special lady 🙂
Push Press x 10
65/ 95/ 105#
EMOM for 16 min
Min 1 – 15 Plate Ground to OH (25#)
Min 2 – 25 Russian Twists (2-count) (25#)
Min 3 – 45 sec of Double Unders (mix between DU/singles)
Push Press x10
3 sets
35-55-65-70#
EMOM for 15 min (Purple)
Min 1 – 15 Plate Ground to OH 25#
Min 2 – 20 Russian Twists (2-count) 25#
Min 3 – 45 sec of Double Unders
Thanks Ingrid.
Push Press x10
3 sets of 45#
EMOM for 15 min
Min 1 – 15 Plate Ground to OH – 15# plate
Min 2 – 25 Russian Twists (2-count) – 15# plate
Min 3 – 45 sec of Double Unders – 4 to 5 DUs /round
58 B’day burpees for Tracy.
Fun class. Thanks Ingrid!
Thank you for the birthday burpess…what an awesome bunch in the 7 am class to knock out all those burpees in a short amount of time!!!
It was a pleasure doing them for You, Tracy!!
Push Press x10
65# – 75# – 80# – 80# – 80#
EMOM for 16 min
Min 1 – 15 Plate Ground to OH – 25#
Min 2 – 25 Russian Twists (2-count) – 25#
Min 3 – 45 sec of SU (all UB)
Last minute: 54 mt climbers (2-count)
Push Press 3 x 10
75#
EMOM for 16 min
Min 1 – 15 Plate Ground to OH (25#)
Min 2 – 25 Russian Twists (2-count) (25#)
Min 3 – 45 sec of Double Unders (might have done 10-20 DU during the complete workout, need to do some more practice on them)
For time
20-19-18…3-2-1 Air Squats
1-2-3…18-19-20 Deadlifts (95#)
43:11
Push Press x10
3 sets # 65#
EMOM for 16 min
Min 1 – 15 Plate Ground to OH(25#)
Min 2 – 25 Russian Twists (2-count)
Min 3 – 45 sec of Double Unders
Push press x10
Wu @45#/ 3sets @55#
Emom 16min
1- (15# ) 15 G2OH
2- 20 Russian twist (2ct)
3- 45 sec single unders
Bonus minute mtn climbers
Push press-65-95-135
Purple with 45#
Russian twist-30-25-20-20-16……
Double unders-55-35-35-35-39
I’d like to speak to someone in management about this workout.
I didn’t find anything wrong with it 😀
And I quite enjoyed watching you with the 45# plate… I’m pretty sure there was a lot of internal swearing.
3 set
10 push press
65-95-100
EMOM for 16 min
min 1 plate to OH
min 2 russian twist
min 3 45 sec of single
25#
Push Press x10
3 sets at 75#
EMOM for 16 min
Min 1 – 15 Plate Ground to OH
Min 2 – 20 Russian Twists (2-count)
Min 3 – 45 sec of Double Unders
15#
Thanks Roxanne!
3 set
10 push press
65-95-105
EMOM for 16 min
min 1 plate to OH
min 2 russian twist
min 3 45 sec of Double unders
25#
Thanks Ingrid!
Push press: 3 sets at 70# (do 75 next time)
WOD at blue level – should have done purple, was way too easy weight/time-wise (skipping was a rude awakening though after not doing any for months!)
Thanks Roxanne!
Push press x10
65/95/100/100/95
WOD
Ground to overhead
15 reps
45# for 2 Rds 25# for 3
Russian twists
Reps w 25#
30/25/25/20/20
Double unders
45/25/34/34/49
Push Press x10 3 sets 95 – 115 – 130#
EMOM for 16 min (Orange) Min 1 – 15 Plate Ground to OH – 25# Min 2 – 25 Russian Twists (2-count) – 25# (15 in last 2 rounds) Min 3 – 45 sec of Double Unders – Singles
Did this July 1st
Push Press x10 3 sets
55# WU 3 sets @ 60#
EMOM for 16 mins
Min 1 – 15 plate ground to oh (25#)
Min 2 – 20 Russian twists (2 count) (25#)
Mi 3 – 45 sec DU (singles)
Push press
65,75,85,85
EMOM for 16 min (Orange) Min 1 – 15 Plate Ground to OH – 25# Min 2 – 25 Russian Twists (2-count) – 25# (15 in last 2 rounds) Min 3 – 45 sec of Double Unders – Singles
Push press x10
Wu @35#/ 3sets @45#
Emom 16min
1- (15# ) 15 G2OH
2- 20 Russian twist (2ct)
3- 45 sec single unders
Push press @ 75#
EMOM
25# plate and a bunch of rope throwing.