40-30-20-10 reps Hang DB Snatch (50/35#) *50 Double Unders after each round
Buy-out 800m Run
Hannah
23 thoughts on “Shit Sandwich”
Amanda Hunt
Mobility and Warm-up
WOD (Brown/Blue/Orange)
Buy in
1000m Row
40-30-20-10
Hang Dumbbell Snatch (25#)
50 Single Under’s after each set
Buy Out
600m Row
*30 Min Time Cap
***Completed @ 15:15 mins
Thanks Ingrid!!
Rémi F.
Buy-in
800m Row (blue)
40-30-20-10 reps (purple)
Hang DB Snatch (40#)
*40 Double Unders after each round
Buy-out
800m Run
18:10
Skipping was not great today.
Kevin
Posted wod with 40# (arm is very sore from vax shot)
16:21
Row – 3:40
Hang DB snatch – 10’s, 10’s+5’s, 10’s, 5’s (DB never hit the floor)
DU – very broken. Bad DU day.
Run – more of a grunty shuffle
Audrey
Buy in – 1000m Row
40-30-20-10
Hang Dumbbell Snatch (30#)
75 SU after each set
Buy Out – 800m Run
*30 Min Time Cap
18:22
Joe
WOD
Buy in row 1000m steady pace 3:42
40-30-20-10 at 50# db
Broke into sets of 5. Put db down each 5.
50 d.u
Broke into sets of 25 except for the last round was 3 sets
800m run
Steady/slow pace. Tried my best to keep John motivated.
19:13
Kristen
WOD
1000m buy in row
40-30-20-10 DB snatches with 25# (sets of 5 whole way through)
40 DU between sets
800m run
24:00 even
Fred
Buy-in
1000m Row
40-30-20-10 reps – All sets of 5 alternating sides
Hang DB Snatch (50/35#)
*50 Double Unders after each round – Scaled to 40 DUs
Buy-out
800m Run – scaled to shuffle 😉
Time: 23:48
I am beat… doing nothing for 2 weeks on vacation does not increase fitness levels.
Jordan Sanipass
Buy-in
1000m Row(brown)
40-30-20-10 reps
Hang DB Snatch (40#) purple
*75 Single Unders after each round
Buy-out
800m Run (brown)
Time: 15:13
Ang
Buy in
1000 M Row
40-30-20-10
Hang DB snatch (25#)
75 singles after each set
Buy out
800 M Run
Ang
Time was 20:08
Thanks Kevin
Daniel L Davey
Wod brown with 50#
No clue what my row time was.
Snatches were broken. They didn’t feel very efficient. Doubles also were broken and didn’t feel good. Tried to make up for those by running fast.
Time was 18:06
Thanks for letting me come in late.
Krissie
Buy in: 600m Row
35-25-15-05
Hang DB snatch (15#)
30 double unders
Buy out
600 M Run
Time: 11:59
Thanks for reminding me how much I “enjoy” cardio
John Hunt
Buy-in
1000m Row
40-30-20-10 reps
Hang DB Snatch 50#
30 Double Unders after each round
Buy-out
800m Run
19:14
Thanks for the motivation on the run Joe
Thanks Kevin
Roxanne Chase
800 m row
35-25-15-5
DB hang snatch 15#
35 singles after each round
800m row
14:48
Post coaching 6:30pm. On my own.
First workout alone postpartum.
Joe
HI ROXANNE!
Roxanne Chase
Hi Joe!
Nick Simpson
Buy in
800 M Row
40-30-20-10
Hang DB snatch (35#)
75 singles after each set
Buy out
800 M Run
Time 19:59
Francis Landry
Buy-in
800m Row
40-30-20-10 reps
Hang DB Snatch (40#)
*75 single Unders after each round
Buy-out
800m Run
19:45
Heidi
Buy In: 30 Calorie Assault Bike
Then
40-30-20-10 Hang Dumbbell snatches @ 25#
30 DU’s after each round
Buyout: 600 M Run\
21:13
Everything felt hard the morning. Leg were 1000 pounds & the DB Snatches killed me.
Amanda
WOD with 30#: 22:55
Elba
Buy In: 40 Cals Assault Bike
Then
40-30-20-10 Hang Dumbbell snatches @ 35lbs
75 singles after each round
Buyout: 30 Cals Assault Bike
16:15
Nice class Roxanne!
Catherine Wilson
Buy in: 800m Row
40-30-20-10
Hang DB snatch,
Did the 40 at 20lbs, then switched to 15.
35 Single Unders
Buy out
600 M Run only walked from 400 to 600m marker this time.
Gabriel
Buy-in
1000m Row(brown)
40-30-20-10 reps
Hang DB Snatch (40#) purple
*50 Double Unders after each round
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…
Mobility and Warm-up
WOD (Brown/Blue/Orange)
Buy in
1000m Row
40-30-20-10
Hang Dumbbell Snatch (25#)
50 Single Under’s after each set
Buy Out
600m Row
*30 Min Time Cap
***Completed @ 15:15 mins
Thanks Ingrid!!
Buy-in
800m Row (blue)
40-30-20-10 reps (purple)
Hang DB Snatch (40#)
*40 Double Unders after each round
Buy-out
800m Run
18:10
Skipping was not great today.
Posted wod with 40# (arm is very sore from vax shot)
16:21
Row – 3:40
Hang DB snatch – 10’s, 10’s+5’s, 10’s, 5’s (DB never hit the floor)
DU – very broken. Bad DU day.
Run – more of a grunty shuffle
Buy in – 1000m Row
40-30-20-10
Hang Dumbbell Snatch (30#)
75 SU after each set
Buy Out – 800m Run
*30 Min Time Cap
18:22
WOD
Buy in row 1000m steady pace 3:42
40-30-20-10 at 50# db
Broke into sets of 5. Put db down each 5.
50 d.u
Broke into sets of 25 except for the last round was 3 sets
800m run
Steady/slow pace. Tried my best to keep John motivated.
19:13
WOD
1000m buy in row
40-30-20-10 DB snatches with 25# (sets of 5 whole way through)
40 DU between sets
800m run
24:00 even
Buy-in
1000m Row
40-30-20-10 reps – All sets of 5 alternating sides
Hang DB Snatch (50/35#)
*50 Double Unders after each round – Scaled to 40 DUs
Buy-out
800m Run – scaled to shuffle 😉
Time: 23:48
I am beat… doing nothing for 2 weeks on vacation does not increase fitness levels.
Buy-in
1000m Row(brown)
40-30-20-10 reps
Hang DB Snatch (40#) purple
*75 Single Unders after each round
Buy-out
800m Run (brown)
Time: 15:13
Buy in
1000 M Row
40-30-20-10
Hang DB snatch (25#)
75 singles after each set
Buy out
800 M Run
Time was 20:08
Thanks Kevin
Wod brown with 50#
No clue what my row time was.
Snatches were broken. They didn’t feel very efficient. Doubles also were broken and didn’t feel good. Tried to make up for those by running fast.
Time was 18:06
Thanks for letting me come in late.
Buy in: 600m Row
35-25-15-05
Hang DB snatch (15#)
30 double unders
Buy out
600 M Run
Time: 11:59
Thanks for reminding me how much I “enjoy” cardio
Buy-in
1000m Row
40-30-20-10 reps
Hang DB Snatch 50#
30 Double Unders after each round
Buy-out
800m Run
19:14
Thanks for the motivation on the run Joe
Thanks Kevin
800 m row
35-25-15-5
DB hang snatch 15#
35 singles after each round
800m row
14:48
Post coaching 6:30pm. On my own.
First workout alone postpartum.
HI ROXANNE!
Hi Joe!
Buy in
800 M Row
40-30-20-10
Hang DB snatch (35#)
75 singles after each set
Buy out
800 M Run
Time 19:59
Buy-in
800m Row
40-30-20-10 reps
Hang DB Snatch (40#)
*75 single Unders after each round
Buy-out
800m Run
19:45
Buy In: 30 Calorie Assault Bike
Then
40-30-20-10 Hang Dumbbell snatches @ 25#
30 DU’s after each round
Buyout: 600 M Run\
21:13
Everything felt hard the morning. Leg were 1000 pounds & the DB Snatches killed me.
WOD with 30#: 22:55
Buy In: 40 Cals Assault Bike
Then
40-30-20-10 Hang Dumbbell snatches @ 35lbs
75 singles after each round
Buyout: 30 Cals Assault Bike
16:15
Nice class Roxanne!
Buy in: 800m Row
40-30-20-10
Hang DB snatch,
Did the 40 at 20lbs, then switched to 15.
35 Single Unders
Buy out
600 M Run only walked from 400 to 600m marker this time.
Buy-in
1000m Row(brown)
40-30-20-10 reps
Hang DB Snatch (40#) purple
*50 Double Unders after each round
Buy-out
800m Run (brown)
Time: 17:48