***I did not meet the standard on all of the snatches… or many of them for that matter… ok probably 5 snatches were good.
My brain wanted both dumbell heads to touch the floor, but my body did not care so I varied it between not touching the floor at all and touching one head.
I will make sure to meet the movement standards next time…but either way what a crazy workout.
Back gave out 26 reps in on the snatches, didn’t look at the clock. Was pissed I couldn’t finish then realized what came after the snatches…
Thanks Ingrid.
Stacey Simpson
Blue reps with Orange weight:
3 rounds
30 Single-arm DB Lunges
20 Down-ups
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…
Orange flavor:
3 rounds (20#)
25 Single-arm DB Lunges (front rack)
15 Down-ups
2 rounds (20#)
30 Single-arm DB Push Press
25 Shoulder Taps (2-count)
1 round (20#)
40 DB Snatch
30 Pushups (24” box)
16:45 sweat fest!
Warmup: 800m run
Cashout: 800m run
Thanks (no thanks) Ingrid! 😉
WOD @ 35# DB
1st part < 11 mins
2nd part < 17 mins
DB snatches < 21 mins
Time = 24:01
Purple – 35#
3 rounds
30 Single-arm DB Lunges
20 Down-ups
2 rounds
40 Single-arm DB Push Press
30 Shoulder Taps (2-count)
1 round
50 DB Snatch
40 Pushups
Time 21:14. Thanks for convincing me to use the 35# instead of 30# Ingrid 🙂
w/ 35#
3 rounds
30 Single-arm DB Lunges
20 Down-ups
2 rounds
30 Single-arm DB Push Press
25 Shoulder Taps (2-count)
1 round
40 DB Snatch
30 Pushups
21:57
3 rounds – 35#
25 Single-arm DB Lunges (front rack)
15 Down-ups
2 rounds
30 Single-arm DB Push Press
25 Shoulder Taps (2-count)
1 round
40 DB Snatch
30 Pushups
TIME: ~22:00 min…best guess with no glasses on
3 rounds
30 Single-arm DB Lunges
20 Down-ups
2 rounds
40 Single-arm DB Push Press
30 Shoulder Taps (2-count)
1 round
50 DB Snatch
40 Pushups
Blue with a 25#
20:50
Pushups were the hard part for me after all the other stuff
3 rounds
25 Single-arm DB Lunges 20#
15 Down-ups
2 rounds
30 Single-arm DB Push Press 20#
25 Shoulder Taps (2-count)
1 round
40 DB Snatch 20#
20 Box Pushups 30″
16:23
Thanks Ingrid!
WOD (Blue):
3 rounds of:
25 single arm DB Lunges @ 20lbs
15 Down ups
2 rounds of:
40 single arm DB Push Press @ 20lbs
30 shoulder taps (2 count)
1 round of:
50 DB snatch @ 20lbs
40 pushups (strict)
Time = 22:02
Need to work on cardio and hydration
Vacation WOD
3 Rounds
20 Lunges
15 Push ups
30 Squats
15 Burpees
3 rounds
30 Single-arm DB Lunges
20 Down-ups
2 rounds
40 Single-arm DB Push Press
30 Shoulder Taps (2-count)
1 round
50 DB Snatch
40 Pushups
Used 35#
Time–> 14:59
Merci Ingrid!
WOD @ 40# DB
Time = 19:30-ish? ***
***I did not meet the standard on all of the snatches… or many of them for that matter… ok probably 5 snatches were good.
My brain wanted both dumbell heads to touch the floor, but my body did not care so I varied it between not touching the floor at all and touching one head.
I will make sure to meet the movement standards next time…but either way what a crazy workout.
3 rounds
30 Single-arm DB Lunges
20 Down-ups
2 rounds
40 Single-arm DB Push Press
30 Shoulder Taps (2-count)
1 round
50 DB Snatch
40 Pushups
50#
19:37
So gross!
3 rounds
30 Single-arm DB Lunges
20 Down-ups
2 rounds
40 Single-arm DB Push Press
30 Shoulder Taps (2-count)
1 round
50 DB Snatch
40 Pushups
35#
Time: 15:56
3 round
30 single arm DB lunge
20 down up
2 round
40 single arm DB push press
30 shoulder tap 2 count
1 round
50 DB snatch
40 push up
used 35#
15:51
3 rounds
30 Single-arm DB Lunges
20 Down-ups
2 rounds
40 Single-arm DB Push Press
30 Shoulder Taps (2-count)
1 round
50 DB Snatch
40 Pushups ( did hand release to keep Blake from yelling at me)
35# 20:55
3 rounds
30 Single-arm DB Lunges
20 Down-ups
2 rounds
40 Single-arm DB Push Press
30 Shoulder Taps (2-count)
1 round
50 DB Snatch
40 Pushups
Back gave out 26 reps in on the snatches, didn’t look at the clock. Was pissed I couldn’t finish then realized what came after the snatches…
Thanks Ingrid.
Blue reps with Orange weight:
3 rounds
30 Single-arm DB Lunges
20 Down-ups
2 rounds
40 Single-arm DB Push Press
30 Shoulder Taps (2-count)
1 round
50 DB Snatch
40 Pushups on 24″ box
Used 20# DB.
Time: 24:40
Blue WOD
3 rounds
30 Single-arm DB Lunges #35
20 Down-ups
2 rounds
40 Single-arm DB Push Press #35
30 Shoulder Taps (2-count)
1 round
50 DB snatch
40 pushups mix of HR and reg
35# 23:47
Thanks Blake
3 rounds – Blueish
30 Single-arm DB Lunges (first round @35#, 2nd @25# and 3rd without due to cramp in arch of right foot)
20 Down-ups
2 rounds – Blue with Orange weight
40 Single-arm DB Push Press @25 #
30 Shoulder Taps (2-count)
1 round – Orange weight and push ups
40 DB Snatch
30 Pushups
29 push ups at cap