Take the first step towards getting the results that you want!
Tuesday WOD
By Kevin Wood
/ November 20, 2018 November 20, 2018
Press
55×5
65×5
75×5
80×3
85×1+
For Time:
28-21-15-9
Hang DB Snatch
*30 Double-Unders after each set*
*alternate as needed
Chris
27 thoughts on “Tuesday WOD”
Shawn Johnson
Press
55×5 = 75#
65×5 = 90#
75×5 = 100#
80×3 = 110#
85×6 = 116.5# apparently my head almost exploded on the last rep
For Time:
28-21-15-9
Hang DB Snatch (can’t remember if I did #25 or #35 I did whatever Gabe did for weight)
*30 Double-Unders after each set*
*alternate as needed
Time = 6:49. First round was slow skipping but found my groove in the other rounds
Stupid cash out on the stupid assault bike
15 Cals
For Time:
28-21-15-9
Hang DB Snatch – Used 35#
*30 Double-Unders after each set* – 10 DU’s + 40 SUs… last set all 30 DU’s
*alternate as needed
Time: 6:31
Hang DB snatches were light @ 35#… it was the skipping that got me.
Cash out – Max cals on Assault Bike in 30 sec = 17 (that got my hearth rate jacked up!)
Mike Moody
Press
95×5
115×5
135×5
145×3
155×5
WOD
28-21-15-9
Dumbbell snatch ( 50#). Usually changed hands at 5 reps. They were easy
30 double unders at end of each round
I counted all double unders
And I only got 25-30 done on last round at 12 minutes ( gruelling and painful and exhausting and I suck at them but will be doing them from now on )
20 cals on bike in 30 sec
Gabriel
WUx1
Press based on 103#
55×5-67×5-77×5-82×3-87.5×4
For Time:
28-21-15-9
Hang DB Snatch 35#
*30 Double-Unders after each set*
Time –> 4:42
cash out on the assault bike
12 Cals
Thanks Shane!
Gabriel
Hang DB snatch were alternating for all reps. All steady and unbroken.
DU’s Unbroken 1st 2 then a few trips in both 3rd and 4th rounds.
Press
55×5 = 75#
65×5 = 90#
75×5 = 100#
80×3 = 110#
85×6 = 116.5# apparently my head almost exploded on the last rep
For Time:
28-21-15-9
Hang DB Snatch (can’t remember if I did #25 or #35 I did whatever Gabe did for weight)
*30 Double-Unders after each set*
*alternate as needed
Time = 6:49. First round was slow skipping but found my groove in the other rounds
Stupid cash out on the stupid assault bike
15 Cals
was 35# for the hang DB snatch
Agreed on the cashout comment….ouefff!
Press
55×5 70
65×5 80
75×5 95
80×3 100
85×1+ 110×10
For Time:
28-21-15-9
Hang DB Snatch 40#
*30 Double-Unders after each set*
*alternate as needed
5:13
Thanks Kevin!
23cal on 30sec Assault $Out
Press
55×5 40#
65×5 45#
75×5 55#
80×3 60#
85× 65# x 5 reps
For Time:
28-21-15-9
Hang DB Snatch 25#
*30 Double-Unders after each set*
5:41
Came in early to get the back squats done from yesterday
195×5
225×5
265×5
280×3
300×7
Press
70×5
80×5
95×5
100×3
105×8
WOD @ 50#
3:54
Max cals on Bike
20
Thank you for all the hugs and comments about Carly. It means a lot to me.
Press
55×5 – 95
65×5 – 115
75×5 – 135
80×3 – 145
85×1+-155 7 reps
For Time:
28-21-15-9
Hang DB Snatch
*30 Double-Unders after each set*(x2 Singles)
*alternate as needed
5:15
Press
55×5 85#
65×5 100#
75×5 115#
80×3 125#
85×5 135#
For Time:
28-21-15-9
Hang DB Snatch 40#
60 singles after every set
4:40
30 sec Assault bike…18 Cal
Press
55×5 – 65×5 – 75×5 – 80×3 – 85×5
PR for number of reps at 85# 🙂
For Time:
28-21-15-9
Hang DB Snatch 25#
60 singles after every set
5:54
Cashout – 30 sec Assault bike = 14cal
Press
55×5 – 95#
65×5 – 100#
75×5 – 115#
80×3 – 120#
85×1+ – 130# (x4)
For Time:
28-21-15-9
Hang DB Snatch – Used 35#
*30 Double-Unders after each set* – 10 DU’s + 40 SUs… last set all 30 DU’s
*alternate as needed
Time: 6:31
Hang DB snatches were light @ 35#… it was the skipping that got me.
Cash out – Max cals on Assault Bike in 30 sec = 17 (that got my hearth rate jacked up!)
Press
95×5
115×5
135×5
145×3
155×5
WOD
28-21-15-9
Dumbbell snatch ( 50#). Usually changed hands at 5 reps. They were easy
30 double unders at end of each round
I counted all double unders
And I only got 25-30 done on last round at 12 minutes ( gruelling and painful and exhausting and I suck at them but will be doing them from now on )
20 cals on bike in 30 sec
WUx1
Press based on 103#
55×5-67×5-77×5-82×3-87.5×4
For Time:
28-21-15-9
Hang DB Snatch 35#
*30 Double-Unders after each set*
Time –> 4:42
cash out on the assault bike
12 Cals
Thanks Shane!
Hang DB snatch were alternating for all reps. All steady and unbroken.
DU’s Unbroken 1st 2 then a few trips in both 3rd and 4th rounds.
Press
105-125-145 X 5
155 X 5
165 X 10
WOD with 40# and singles
Time – 5:24
Cash out – 15 cals on Bike in 30 seconds.
Press
80×5
100×5
115×5
120×3
125×10
WOD – For Time:
28-21-15-9
DB Hang Snatch
*30 DUs after each set
WOD = 3:47
Using 25# DB
mob wux1
press
60×5 70×5 81×5
86×3 92×8
for time
28-21-15-9
hang DB snatch 30#
30 DU 9 x 2 single
4:46
10 cal on bike
Press
55×5 = 95#
65×5 = 105#
75×5 = 125#
80×3 = 135#
85×2 = 140#
Shoulders were weak today
For Time:
28-21-15-9
Hang DB Snatch #35
60 single unders after each round
Time = 5:08
15.8 cals in 30 sec on bike
Press – % based on max of 75#
40 x 5 (55%)
50 x 5 (65%)
55 x 5 (75%)
60 x 3 (80%)
65 x 6 (85%)
WOD:
Alternating Hanging DB Snatches @ 20#
28-21-15-9
After each round 30 Double Unders
Time = 6:06
Cash out: 30 sec max calorie on assault = 8 calories
First time I’ve pushed myself hard on the assault bike….that thing is evil
Press
55×5 = 95#
65×5 = 105#
75×5 = 125#
80×3 = 135#
85×7= 140#
For Time:
28-21-15-9
Hang DB Snatch #35( switched arm each rep until round of 9 did 5 right then 4 left, next time try heavier DB)
30 double unders
Time = 5:02
21.2 cals in 30 sec on bike
Fun class Amanda! Always fun sharing the bar with Franky , Jeff L and Nick !
Press
70×5
80×5
95×5
100×3
105×10 reps… will up the weight next week
For Time:
28-21-15-9
Hang DB Snatch w/ 35#
*30 Double-Unders after each set*
*alternate as needed
5:23
DB weight was fine. Alternated every rep (maybe that slowed me?). Skipping wasn’t great today. Did 60 singles, expect 30 DUs on the last set.
18 Cal on the bike 🤢
Modified everything:
DB Press
5 sets of 10 @ 20# per arm
WOD
28-21-15-9
DB hang muscle snatch @ 12#
30 sec assault bike after each round (32 cals total)
Time unknown, 4: something I think.
Cashout: 17 cals
Between the biking in the wod and the cashout – I felt like I did sled pushes. Loved it because it’s back friendly for me 🙂
Some WU + Group
Press 95-105-125-135-140#x4
WOD @35# time of 5:40
CO: 30 seconds on assault bike max cals = 18.2
Press
80,95,115,120,130(7)
Wod @50 3:39
Cashout: 30 sec on assault bike- 34 cals
Press
55×5 35#
65×5 40#
75×5 45#
80×3 55#
85×1+ 65# x6
For Time:
28-21-15-9
Hang DB Snatch 15#
*30 Double-Unders after each set* 60 singles
*alternate as needed
5:42
Max cal in 30 sec on assault bike=10