Wednesday WOD

21 thoughts on “Wednesday WOD”

1. Shawn Johnson

   November 29, 2017 at 6:52 am

   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#
2. Remi Richard

   November 29, 2017 at 8:15 am

   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!
3. Samantha C

   November 29, 2017 at 8:36 am

   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.
4. Elba

   November 29, 2017 at 9:10 am

   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!!
5. Mark D

   November 29, 2017 at 9:21 am

   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#
6. Del

   November 29, 2017 at 9:27 am

   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!
7. Christie Neate

   November 29, 2017 at 11:31 am

   Can you cancel my nooner? I’m going to come at 4pm 🙂
8. Kevin

   November 29, 2017 at 12:29 pm

   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)
9. Gabriel

   November 29, 2017 at 1:23 pm

   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!
10. Corinne

    November 29, 2017 at 3:12 pm

    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
11. Christie Neate

    November 29, 2017 at 5:36 pm

    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!
12. stephdh120

    November 29, 2017 at 5:57 pm

    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)
13. Jeff L

    November 29, 2017 at 6:18 pm

    Back Squat X 5

    170-215-255

    EMOTM with 25# for lunges and 10# for twists.
14. Shane Hayes

    November 29, 2017 at 6:20 pm

    Wu and mobility

    Back Squats x 5 using theoretical of 425.
    170/215/255

    EMOM Wod with 30# dB
    Fun Wod!!!
    Thanks Matt!
15. Gilles

    November 29, 2017 at 6:58 pm

    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#
16. Melanie

    November 29, 2017 at 8:38 pm

    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!
    1. Melanie

       November 29, 2017 at 9:01 pm

       I seem to keep missing the sand bag workouts!!
       Thanks to Jen and Karen for suffering through my burpee emom with me.. ♥️
17. Remi F

    November 29, 2017 at 10:12 pm

    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
18. Heidi

    November 29, 2017 at 10:40 pm

    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
19. Blake

    November 29, 2017 at 11:14 pm

    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)
20. Mat D

    December 1, 2017 at 6:35 pm

    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#)