Wednesday 130807
With an 8 minute time limit, try to complete:
100 Double unders
10 Burpees
80 Double unders
10 Burpees
60 Double unders
10 Burpees
40 Double unders
10 Burpees
20 Double unders
10 Burpees
Rest 2 minutes
With an 8 minute time limit, try to complete:
30 Bar dips
10 Alternating pistols
25 Bar dips
10 Alternating pistols
20 Bar dips
10 Alternating pistols
15 Bar dips
10 Alternating pistols
10 Bar dips
10 Alternating pistols
Post results to responses.
Join us this Friday for a little post- WOD Fun! We will be heading down to George’s Pub after the 5:30 class. Hope to see you all there!
DB OH Walking Lunch – 20 Steps
30#, 40#, 50# (1 drop after 15 steps)
.
WOD 1 (DU&Burps) – 7:59
.
WOD 2 (Dips&Pstl) – 120 reps, through 15 dips
*Pistols on box*
Strength @ 20, 25, 30
WOD 1 as rx’d=7:37
WOD 2 as rx’d=108. 13 dips into set of 20
DB OH Walking Lunge – 20 steps
15#, 20#, 20#
WOD 1 (DU/SU&Burps)
60 DU total
120 SU total
20 burpees total
WOD 2 (Dips&Pstl)
75 Dips total
30 Pistols total with Bar Assist
Very challenging day for me.
DB OH Walking Lunge
30#*20, 35#*20, 45#*10
Wod 1= 12 du’s into the 60’s
Wod 2 = cut bar dips in half, did the 1 legged side squat thing….completed at 8:05
TS – incredible job on finishing WOD1!
Strength: 20 Overhead Walking Lunges with dumbbells @ 15, 15, 20
WOD 1: 145 reps (Yes, really only 145 reps…double unders kill)
WOD 2: 107 reps (held onto dip station for pistols)
Great job TS and the rest of the 5 am class!
DB Strength @ 20-25-30
WOD #1 as Rx’d = 291 reps (21 double unders into 40’s)…..double under rhythm off today!
WOD #2 as Rx’d = 92 reps (17 dips into 20’s)
Tough day!!!
20 DB overhead walking lunge steps
25, 35, 45
TS, I’m impressed that you can eat “lunch” while holding 50# DB overhead
WOD #1 154 reps
WOD #2 75 Reps
Thanks for the congrats girls, but Mitchell’s time smoked it!
Dan, did Breck not require you guys to eat during the strength today? Slackers…
3 Sets of 20 Dumbbell Overhead Walking Lunge Steps
30-50-55
WOD#1 DU/Burpee- 7:23
WOD#2 BD/Pistols- 7:27
3 Sets of 20 Dumbbell Overhead Walking Lunge Steps
10-12-15
WOD 1: DU/Burpee= Double Under Practice. The end.
Rested 10 minutes
1 Mile Run/Jog
10:59
Great showing by the ladies this morning!!
“Jerry”
1 mile run
2k row
1 mile run
25:37
Slow
Dumbell overhead walking lunges
20-25-35(f)..made 11)
WOD #1 DU/burpess
8:00..finished at last second
WOD#2 dips/pistols
130 reps…made it through 5 dips on set of 10’s
DB lunges 20-25-35
WOD 1 rx’d: 239 reps
WOD 2 rx’d: 87 reps (wow that’s low. Dips are not my forte but I love pistols!)
Oh and congrats to those who finished one or both!!! Tough!
Dumbell overhead walking lunges: 15-20-25
Wod 1: 170 reps
Wod 2: 82 reps
Strength up to 25 but only 10 lunges
Wod 1 135 du’s and 10 burpees
Wod 2 50 bar dips, 20 pistols
DB OH Lunges
20×30-50-55(15f)
wod1
251
wod2
85
DB OH walking lunge
15-20-20
WOD 1 DU/burpees
241 reps
WOD 2 dips/pistols
Modified pistols to the side with both feet on the ground
95 reps
Forgot to mention on my dips I touched the floor most dips to help with full range of motion
3 Sets of 20 Dumbbell Overhead Walking Lunge Steps
25-35-45
WOD#1 DU/Burpee as Rx’d- 297 reps
Made it through 27 reps of the round of 30 DU’s
WOD#2 BD/Pistols as Rx’d- 6:47
Yesterday’s strength…
Power clean + Back squat + Behind the head push jerk
65, 75, 85, 90, 95, 100, 105
Today’s WOD #1 attempt – 270 reps – my pony tail kept getting caught in the rope and stopping it…LoL! True story 😊
3 sets 20 DB walking OH Lunges – 15, 20, 25
Then
3 rds of 200m sprint, 20 Box jumps, 20 jump squats
With an 8 minute time limit, try to complete:
100 Double unders
10 Burpees
80 Double unders
10 Burpees
60 Double unders
10 Burpees
40 Double unders
10 Burpees
20 Double unders
10 Burpees
@9100’+
6:58