AMRAP in 12 minutes of:
30 Sit-ups
20 Dumbbell OH Alternating One Arm Snatches 45/30# Rx+50/35 MRX 35/20#
10 Dumbbell One Arm OH Squats (switch arms as needed)
AMRAP in 12 minutes of:
30 Sit-ups
20 Dumbbell OH Alternating One Arm Snatches 45/30# Rx+50/35 MRX 35/20#
10 Dumbbell One Arm OH Squats (switch arms as needed)
Warm-up WOD
Bike cals
5 sets w/35DB, 5 w/45
WOD Rx’d
3 rds + 13 snatches (223 reps)
WOD 20#: 3 + 23 situps
Warm up-
10 sets of 10 bike cals/ 10 sets of 4 S/A snatch And 2 OH squats w/ 45’s
Wod Rx’d
3+46
Metcon
20 min EMOM: Odd- 10 row cals; Even RT DB snatch then 2 OH squats; LT DB snatch then 2 OH squats w/ 45’s
*
Wod Rx’d
3+17 sit-ups
Skill session
Odd: 8 cal bike / row alternated
Even: DB complex 25-30-35-40-45-50-55-60
–
Wod rx +
5 rounds + 5 reps
Holy cow G!!! Well done
Whoa!
Wod RX+
4+50
Warmup 8 cal row odd min, 15# DB even min
WOD w/25# snatches & 15# OHS
3 rds + 28 sit-ups
Wanted to skip because these DB OH squats…but decided to show up and work a weakness…
Strength up to 25
WOD MRx
4 rounds
Everyone was strategizing their WOD dates for tomorrow. I expected someone to pull out a glittery cardboard WOD-posal sign at any moment. “WOD are you doing tomorrow?” “Share my square with me?” “You, me, burpees?”
This is amazing! And so true! ♥️
Skills alternated row/bike 8 cals
20/25/30/30/30/35/40/45/50/50
WOD RX+ 3 rounds +53
Strength
50,60,70,80,90,100
Wod RX +
4+17 sit ups
Warm up-
10 sets of 10 bike cals/ 10 sets of 4 S/A snatch And 2 OH squats w/ 20# – Not a fun exercise for me.
Wod modified:
30 set ups
20 DB Alt Snatches, Rd 1 – 45#, 2 – 50#, 3 – 55#
10 DB One Arm OHS- 20#
2 rounds + 8 OHS
Yep, I showed up today, that’s about it..
Metcon
20 min EMOM: Odd- 10 row cals; Even RT DB snatch then 2 OH squats; LT DB snatch then 2 OH squats w/ 45’s
*
Wod Rx’d
3+1 sit-up
20min EMOM
Odd Min: Bike 10cals (tried to stay between 95-105rpm’s so this got me breathing heavy very quickly)
Even Min: OH DB Snatch Squat thing…awful flexibility I have for that movement so I stayed with 15# DB which gave me a fight
*was dead after this
WOD w/ 40# DB for the snatches….15# DB for the DB OH Squats
3rds + 20 situps
fun class! thanks breck!
Odd Min- Snatch + DB OHS on both sides – participated & struggled
Even Min- 8 Cal on Bike
WOD w/30 DB snatch, 12 DB OHS
3+7 snatches
METCON: Rowed and did 45# for the Snatch and OH Squat
WOD: RX (45#)- 3 rounds + 34 reps.
Strength up to 55#
Wod rxd
4 + 26 sit ups
Metcon/strength training
Up to 80’s
Word ladies rxd
3+26 sit-ups
EMOM for 20 Minutes
Odd: 10 calorie assault bike
Even: Right arm DB Snatch + 2 DB OH Squats then Left arm DB Snatch + 2 DB OH Squats
25/35/45/50/55/60/70/80/90/100#
WOD
Rx+
Rounds=3+41 reps
Up to 55
RX 4+2 OHS
EMOM for 20 Minutes
Odd: 10 calorie row
Even: Right arm DB Snatch + 2 DB OH Squats then Left arm DB Snatch + 2 DB OH Squats
15/20/25/35/35/45/45/50/55/60#
WOD
Rx
Rounds=3+53 reps
Strength:
45# DB. Right knee still swollen, so subbed overhead lunge for OHS.
WOD:
RX weight. Subbed OH lunge for OHS. Everything else as written.
3 rounds + 35
Wod RX+ snatch and mrx OHS
3 + 5OHS
Strength
Row and up to 55#- failed left OH squat
WOD RX+
4 rounds + 30 sit-ups
Fun one- way to push, Kait!
Great pic, Max!
WOD as Rx’d
3 Rounds + 17 DB Snatch