Take the first step towards getting the results that you want!
Wednesday WOD
By Kevin Wood
/ November 29, 2017 November 29, 2017
Back Squat x5
40-50-60%
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side
Min 3 – 20 Russian Twists (2-count)
Anyone miss the sandbags yet?
21 thoughts on “Wednesday WOD”
Shawn Johnson
MOB + WUx1
Group WU + MOB
Back Squat x5
40-50-60%
95-115-145
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 30#
Min 3 – 20 Russian Twists (2-count) 25#
Remi Richard
Back Squat x5
40-50-60%
195-215-235
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 30#
Min 3 – 20 Russian Twists (2-count) 10# with a strict twist, no bounce.
Thanks coach Mario! Good job 6amers!
Samantha C
Back Squat x5
40-50-60%
45- 65- 75#
EMOM for 15 min
Min 1 – 10 Perfect Pushups (24″ box)
Min 2 – 10 One-arm OH Lunges per side 10#
Min 3 – 20 Russian Twists (2-count) 10# with a strict twist, no bounce.
Last 2 rounds of lunges only got 14 in. They were tough.
Elba
MOB + WUx1
Group WU + MOB
Back Squat x5
40-50-60%
85-95-115
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 20lbs
Min 3 – 20 Russian Twists (2-count) 25lbs
Great class Mario 🙂 Good job everyone!!
Mark D
MOB + Group WU & MOB
Back Squat x5
40-50-60%
155# – 165# – 185#
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side – 1 rnd with 20# dumbbell…rest no weight. Hip extra sore from chiro work.
Min 3 – 20 Russian Twists (2-count) – 25#
Del
Back Squat x5
40-50-60%
135-155-175
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 30-35-40-50-50
Min 3 – 20 Russian Twists (2-count) 25#
Thanks and nice to see you back Mario!
Christie Neate
Can you cancel my nooner? I’m going to come at 4pm 🙂
Kevin
Back Squats x5
135-170-200
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side (40#)
Min 3 – 20 Russian Twists (2-count) (40# DB)
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 20#
Min 3 – 20 Russian Twists (2-count) 25#
Great job morning peeps!
Thanks Mario and welcome back!
Corinne
Back squat * 5
65-85-95#
WOD
EMOM for 15 min
Min 1 – 10 Push ups – ( round 4 all 10 from knees and round 5 – 6 of 10 from knees)
Min 2 – 10 oh lunges per side- 15#
Min 3 – 20 Russian Twists 2 count – 25#
Thanks Mario
Christie Neate
Back Squat x5
40-50-60%
85-95-105#
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 15#
Min 3 – 20 Russian Twists (2-count) 15#
Thanks for the class Matt, and sharing the bar Ingrid!
stephdh120
Back Sq x5
65-80-95#
EMOTM 15mins
Min 1- 10 Perfect Pushups
Min 2- 10-1 arm DB OH lunges/side(10#)
Min 3- 20 Russian Twist(2ct)
Back Squats x 5 using theoretical of 425.
170/215/255
EMOM Wod with 30# dB
Fun Wod!!!
Thanks Matt!
Gilles
mob wux1
back squat
115×5 140×5 170×5
EMOM FOR 15 MIN
min 1 10x perfect push up
min 2 10x 1 arm DB OH lunges per side 20#
min 3 20x russtan twist (2 count)25#
Melanie
Back Squat x5
40-50-60%
65-75-85
EMOM for 15 min
Min 1 – 10 Purrrrfect Pushups
Min 2 – 10 One-arm OH Lunges per side (20#)
Min 3 – 20 Russian Twists (2-count) (25# plate)1
Pushups are getting better (almost purrfect 😸)I almost liked/hated doing the negatives!
This one arm stuff is definitely showing me how weak my left arm is.. Russian twists (love them!)
Thanks Matt!
Melanie
I seem to keep missing the sand bag workouts!!
Thanks to Jen and Karen for suffering through my burpee emom with me.. ♥️
Remi F
Back Squat x5
40-50-60%
75-95-115#
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side @25# DB
Min 3 – 20 Russian Twists (2-count) @25# plate
Heidi
Back Squat x5
40-50-60%
45-60-75#
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side @15# DB in 1st round then 20# for the rest
Min 3 – 20 Russian Twists (2-count) @25# plate for 1st round then 10# for the rest
Blake
3 sets of:
— Front Rack KB Squats x5 (2×35#)
— Weighted KB Step-ups (24″) x5 each leg (2×35#)
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 30#
Min 3 – 20 Russian Twists (2-count) 25#
All unbroken except for last set of pushups (8/2)
Mat D
Back Squat x5
40-50-60%
115# – 135# – 155#
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side (20# DB)
Min 3 – 20 Russian Twists (2-count) (25#)
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…
MOB + WUx1
Group WU + MOB
Back Squat x5
40-50-60%
95-115-145
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 30#
Min 3 – 20 Russian Twists (2-count) 25#
Back Squat x5
40-50-60%
195-215-235
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 30#
Min 3 – 20 Russian Twists (2-count) 10# with a strict twist, no bounce.
Thanks coach Mario! Good job 6amers!
Back Squat x5
40-50-60%
45- 65- 75#
EMOM for 15 min
Min 1 – 10 Perfect Pushups (24″ box)
Min 2 – 10 One-arm OH Lunges per side 10#
Min 3 – 20 Russian Twists (2-count) 10# with a strict twist, no bounce.
Last 2 rounds of lunges only got 14 in. They were tough.
MOB + WUx1
Group WU + MOB
Back Squat x5
40-50-60%
85-95-115
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 20lbs
Min 3 – 20 Russian Twists (2-count) 25lbs
Great class Mario 🙂 Good job everyone!!
MOB + Group WU & MOB
Back Squat x5
40-50-60%
155# – 165# – 185#
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side – 1 rnd with 20# dumbbell…rest no weight. Hip extra sore from chiro work.
Min 3 – 20 Russian Twists (2-count) – 25#
Back Squat x5
40-50-60%
135-155-175
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 30-35-40-50-50
Min 3 – 20 Russian Twists (2-count) 25#
Thanks and nice to see you back Mario!
Can you cancel my nooner? I’m going to come at 4pm 🙂
Back Squats x5
135-170-200
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side (40#)
Min 3 – 20 Russian Twists (2-count) (40# DB)
MOB + WUx1+CS
Group WU + MOB
Back Squat x5
40-50-60%
115-140-170
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 20#
Min 3 – 20 Russian Twists (2-count) 25#
Great job morning peeps!
Thanks Mario and welcome back!
Back squat * 5
65-85-95#
WOD
EMOM for 15 min
Min 1 – 10 Push ups – ( round 4 all 10 from knees and round 5 – 6 of 10 from knees)
Min 2 – 10 oh lunges per side- 15#
Min 3 – 20 Russian Twists 2 count – 25#
Thanks Mario
Back Squat x5
40-50-60%
85-95-105#
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 15#
Min 3 – 20 Russian Twists (2-count) 15#
Thanks for the class Matt, and sharing the bar Ingrid!
Back Sq x5
65-80-95#
EMOTM 15mins
Min 1- 10 Perfect Pushups
Min 2- 10-1 arm DB OH lunges/side(10#)
Min 3- 20 Russian Twist(2ct)
Back Squat X 5
170-215-255
EMOTM with 25# for lunges and 10# for twists.
Wu and mobility
Back Squats x 5 using theoretical of 425.
170/215/255
EMOM Wod with 30# dB
Fun Wod!!!
Thanks Matt!
mob wux1
back squat
115×5 140×5 170×5
EMOM FOR 15 MIN
min 1 10x perfect push up
min 2 10x 1 arm DB OH lunges per side 20#
min 3 20x russtan twist (2 count)25#
Back Squat x5
40-50-60%
65-75-85
EMOM for 15 min
Min 1 – 10 Purrrrfect Pushups
Min 2 – 10 One-arm OH Lunges per side (20#)
Min 3 – 20 Russian Twists (2-count) (25# plate)1
Pushups are getting better (almost purrfect 😸)I almost liked/hated doing the negatives!
This one arm stuff is definitely showing me how weak my left arm is.. Russian twists (love them!)
Thanks Matt!
I seem to keep missing the sand bag workouts!!
Thanks to Jen and Karen for suffering through my burpee emom with me.. ♥️
Back Squat x5
40-50-60%
75-95-115#
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side @25# DB
Min 3 – 20 Russian Twists (2-count) @25# plate
Back Squat x5
40-50-60%
45-60-75#
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side @15# DB in 1st round then 20# for the rest
Min 3 – 20 Russian Twists (2-count) @25# plate for 1st round then 10# for the rest
3 sets of:
— Front Rack KB Squats x5 (2×35#)
— Weighted KB Step-ups (24″) x5 each leg (2×35#)
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side 30#
Min 3 – 20 Russian Twists (2-count) 25#
All unbroken except for last set of pushups (8/2)
Back Squat x5
40-50-60%
115# – 135# – 155#
EMOM for 15 min
Min 1 – 10 Perfect Pushups
Min 2 – 10 One-arm OH Lunges per side (20# DB)
Min 3 – 20 Russian Twists (2-count) (25#)