Wednesday WOD

By Kevin Wood / October 23, 2019 October 23, 2019

Front Rack Lunges x2/leg
5 sets building

1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (75/55#)
30 Double Unders

Compare to Apr.18/16

20 thoughts on “Wednesday WOD”

Heidi
October 23, 2019 at 7:53 am

Front Rack Lunges x 2
45-55-65-75-85

1000 M Row
Then 5 Rounds
15 Front Rack Lunges @ 55#
30 DU’s
Time 16:31
Lots of breaks….this gassed me. Still I haven’t been to the gym much the past few weeks & I felt pretty good about getting through this…..until I check my time from last time, which was 14:42 🙁
Marcel
October 23, 2019 at 7:53 am

Jeff!
1. Cheryl
  October 23, 2019 at 8:18 am
  
  Front Rack Lunges x2/leg
  5 sets building: 15-25-35-40-50#
  
  1000m Row Buy-in (5:07)
  Then, 5 rounds:
  15 Front Rack Lunges (35#)
  30 Double Unders (60 singles)
  
  15:57
  
  Thanks Kevin!
AMY HOGAN
October 23, 2019 at 8:42 am

Front Rack Lunges x 2
65-75-85-95-105

1000 M Row
Then 5 Rounds
15 Front Rack Lunges @ 55#
30 DU’s
Time 16:34 RX
Heather Beck
October 23, 2019 at 9:42 am

Front Rack Lunges x 2
35-55-65-70-75 (could have gone heavier on these for sure)

1000 M Row
Then 5 Rounds
15 Front Rack Lunges @ 35#
60 singles
Time 14:50
Del
October 23, 2019 at 12:00 pm

Front Rack Lunges x2/leg
5 sets building
95-105-115-125-135
1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (75#)
30 Double Unders
11:26

Thanks Cara!
Mark
October 23, 2019 at 12:39 pm

Front Rack Lunges x 2/leg
5 sets building
155#

1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (75/55#)
30 Double Unders – Singles

TIME: 18:33
Fred
October 23, 2019 at 1:25 pm

Front Rack Lunges x2/leg
5 sets building
95-105-115-125-135-145#

1000m Row Buy-in – 1:50-1:57 pace
Then, 5 rounds:
15 Front Rack Lunges (75/55#) – Used 65#
30 Double Unders
Time: 13:44

Happy with the fact that my first and last set of DU’s were unbroken with my worst one being the second
Jeff Leech
October 23, 2019 at 3:33 pm

Front Rack Lunges x2/leg
5 sets building
95-115-135-155-185-205

1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (75/55#)
30 Double Unders

12:35 rx
1. Jeff Leech
  October 23, 2019 at 9:22 pm
  
  Went back a second time with Heather
  
  Front Rack Lunges x2/leg
  5 sets building
  135-185-205-225
  
  1000m Row Buy-in
  Then, 5 rounds:
  15 Front Rack Lunges (75/55#)
  30 Double Unders
  
  11:40 rx
Gabriel
October 23, 2019 at 5:03 pm

Front Rack Lunges x2/leg
5 sets building
75-85-95-105-115

WOD as RX’d
1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (75#)
30 Double Unders
Time–>11:15 – PR of 2:07 from April 18, 2016

Thanks Kevin!
Janet Sommerville
October 23, 2019 at 5:20 pm

Front rack lunge x4
35-55-65-75-80-85#

WOD Rx
1000m Row buy-in
5 rounds
15 Front Rack lunges (55#)
30 DU’s
14:54 rx

Last Time 13:58 with 35# and singles
Angela Steeves
October 23, 2019 at 6:11 pm

Front Rack Lunges x2/leg
5 sets building
20# 35# 35# 40# 40#

1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (75/55#) (20#)
30 Double Unders (60 singles)

13:54
Cara
October 23, 2019 at 6:35 pm

Front rack lunges x4
85-105-125-145-165#

WOD Rx:
9:22

Tried to catch Shane but couldn’t quite get him!
PR of :30 seconds from 2016
Bad DU day, tripped 3 times in first round, managed round 2 UB, tripped once it rounds 3-5🤦🏻‍♀️ sooo definitely room to flirt with a 9min time.

Thanks Mandy 😊
Heather Skeard
October 23, 2019 at 8:10 pm

Front rack lunges
85-105-115-125

Wod rx = 12:02
Shane Hayes
October 23, 2019 at 9:01 pm

Yay Jeff!!

Front rack Lunges x 2/Leg
135,155,175,195,215
Wod
1000m row (3:44) good pace around 1:50
5 rounds of
15 front rack Lunges @ 75#
30 du’s
Rx’d 9:18. (1:03 pr)

All unbroken except missed once on du in 3rd Rd.
It was a push to try to stay ahead of Cara… I am not fast at Lunges apparently.. Lol. Will have to practice that..😁
Great race Cara
Great class Amanda
Daniel L Davey
October 24, 2019 at 6:32 am

Lunges to 185#

Wod rx’d: 12:44
Ruan Nel
October 24, 2019 at 8:32 am

Front Rack Lunges x2/leg
5 sets building: 15-25-30-30-30#

1000m Row Buy-in
Then, 5 rounds:
15 Front Rack Lunges (25#)
30 Double Unders (60 singles)

16:30
Layne Davey
October 24, 2019 at 5:38 pm

1000 M Row
Then 4 Rounds
15 Front Rack Lunges 20#
30 Single Unders
Time around 16 minutes 🤷‍♀️
Samantha Both
October 28, 2019 at 9:57 am

Front Rack Lunges – 65/75/85/90/95

WOD — Went in with a plan of doing 10 DU & 40 singles because I had a really good rhythm doing singe-single-double during warm up. Started the WOD, couldn’t get a single DU. Tried a bunch, got frustrated, gave up and switched to singles. I tired DU in every round except the last two so my time is bad. Finished in 15:11.

Weight for the lunges was good @ 55#.

Wednesday WOD

20 thoughts on “Wednesday WOD”

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