For time:
21 Dumbbell Thrusters, 50’s/35’s
400m run
21 Burpee Box Jump Overs, 24″/20″
400m run
15 Dumbbell Thrusters, 50’s/35’s
400m run
15 Burpee Box Jump Overs, 24″/20″
400m run
9 Dumbbell Thrusters, 50’s/35’s
400m run
9 Burpee Box Jump Overs, 24″/20″
400m run
WOD @ #30 and 24β
24:43
WOD with 15# DB & 20″ box
Time: 25:10
DB Thrusters were all unbroken. Next time go with 20#
Runs were hard….That’s what almost a week away from the gym will do π
Good One!
WOD with 10βs and Burpee Box Step Overs 20β
25:27
Next time with 15βs. Fun morning, thanks Kevin!
21 Dumbbell Thrusters (15#)
400m run
21 Burpee Box Jump Overs (20β³)
400m run
15 Dumbbell Thrusters
400m run
15 Burpee Box Jump Overs
400m run
9 Dumbbell Thrusters
400m run
9 Burpee Box Jump Overs
400m run
Time: 23:23 (Thanks for the push at the end Del!)
Great job everyone! Thanks Kevin π
WOD modified
1 arm DB thrusters #20
26:50, the runs were hard
Thanks Kevin
For time:
21 Dumbbell Thrusters, 40βs UB
400m run
21 Burpee Box Jump Overs, 24β³
400m run
15 Dumbbell Thrusters, 40βs UB but last rep hard
400m run
15 Burpee Box Jump Overs, 24β³
400m run
9 Dumbbell Thrusters, 40βs UB
400m run
9 Burpee Box Jump Overs, 24β³
400m run
23:23
Good pace Kelly, kept me going a bit quicker π
Thanks Kevin!
OG
“Loredo”
Six rounds for time of:
24 Squats
24 Push-ups 4-2s
24 Walking lunge steps
Run 400 meters
37:18
WOD with 35# DB’s
Time–>18:40
Next time heavier DB’s
Thanks Kevin!
WOD with only one dumbbell
Rx weight and height though
21:25 I think… runs kinda sucked, I also hated the burpee box jump overs
WOD Rx:
19:30
Did everything unbroken but those thrusters were no joke. Running was the βrestβ while trying to slow down my breathing.
Thanks Kevin
For time:
21 Dumbbell Thrusters, 50βs/35βs
400m run
21 Burpee Box Jump Overs, 24β³/20β³
400m run
15 Dumbbell Thrusters, 50βs/35βs
400m run
15 Burpee Box Jump Overs, 24β³/20β³
400m run
9 Dumbbell Thrusters, 50βs/35βs
400m run
9 Burpee Box Jump Overs, 24β³/20β³
400m run
used 35#db & 24″ box…. feeling good considering I had surgery 10 days ago
21:44
WOD with 20# DB & 20β³ box
Time: 23:42 (and a few seconds late starting because I ran up stairs at the last second… Sorry Kevin!)
Thanks for class Kevin!
WOD w/ 30# & 24” box
23:55
WOD with 1 dumbbell (50#) as right shoulder is still hurting.
17:27 I think?
Thanks Kevin!
WOD with 30#
row instead 500 m
23:42
WOD @ #35 and 24β
27:57
Very slow but happy I showed up completed the wod
21 Dumbbell Thrusters, 50βs/35βs
400m run
21 Burpee Box Jump Overs, 24β³/20β³
400m run
15 Dumbbell Thrusters, 50βs/35βs
400m run
15 Burpee Box Jump Overs, 24β³/20β³
400m run
9 Dumbbell Thrusters, 50βs/35βs
400m run
9 Burpee Box Jump Overs, 24β³/20β³
400m run
Time: 24:21
Used 30# w/ Thursters unbroken
Notes: DB Thrusters weren’t that bad… all cardio! Next time Rx weight and push the thrusters
For time:
21 Dumbbell Thrusters,
400m run
21 Burpee Box Jump Overs
400m run
15 Dumbbell Thrusters
400m run
15 Burpee Box Jump Overs
400m run
9 Dumbbell Thrusters
400m run
9 Burpee Box Jump Overs
400m run
#20 and scaled to 200m runs – 27:38
Subbed thrusters for DB squats. Did the first three rounds of running, very slow, but shin splints flared up so I switched to 10 cal bike for the last few rounds.
Box – 20′
Weight – 20#
Time: 22:19