Wednesday 140702
As many rounds as possible in 20 minutes of:
10 Alternating one arm dumbbell squat snatches (Men 45# dumbbell, Women 30# dumbbell)
20 Overhead walking lunge steps (Men 45# dumbbell, Women 30# dumbbell)
30 Meters of burpee broad jumps
Post rounds to responses.
Strength: overhead squats (10 Minutes)
EMOM- 1 first minute then add a rep every minute up to 10 for final minute.
Completed with 135#. Squat snatch to overheads first 6 minutes , power snatched the rest.
*
WOD as rx’d w/ 45#.
Completed 2 full rounds + through all of the overhead lunges in the next rd.
Strength
Failed on the 9th and 10tg minute at 135# only did 2 reps each
WOD w/ 35#
2 rounds + 1 DB snatch
death by OHS @115 completed all minutes except 10th
snatched all rounds
WOD as rx’d=3 rounds + 10 snatches
Some rounds of strength
Wod w/35# = 4 rounds + 6 db squat snatch
Is that an American hero in the above pic? Yep I think so!
2.5 mile walk/run intervals
“Sweating Champagne”
WOD w/ 20# db power snatches and a 200m walk instead of the burpee broad jumps = 4 + 8 snatches.
Wod with 25# for 1st two round and 15#(on Sqt snatches) for 3rd
Completed 3 rds and 10 meters of burpees.
Strength – Death by OHS at 95#
Completed all rounds. This is a weakness of mine in a bad, bad way.
WOD with 25# maybe a little bit lighter than I should have.
5 rounds plus 10 snatches.
Death by OHS at 135lbs made through round 8 then failed next two rounds.
WOD wroth 35lbs 3 full rounds plus 10 one arm dumbell snatches
Strength 55# missed the first round did all the rest
WOD
Alternating DB with 10#
Walking lunge with 15#
Regular burp broad jump
3 rounds made it to ~9meters into 4th round
Strength at 60, missed one round
Wod w 20, 8 meters short of 3 rounds
Strength – OHS 65# – completed
Wod w/15# (yep, 15#) – 4 + 2 squat snatches
10 rounds of OHS @85#
WOD rx’d – 3 rounds + 10 snatches
Death by OHS 115#
through 8 complete. missed min 9.6 reps in min 10.
WOD 35#
3 rounds + 20′ OHL
Death by OHS @ 135
finished @ 10:08
wod
2 rds + 9 DBSS
Strength with 85# failed on round 7
WOD with 20# DB 4 rounds + 10 squat snatches
Death by OHS 105#
WOD rx’d a whopping 2 rounds. So tired.
We have done death by OHS recently, does anyone remember when??
Death by ohs
75#
WOD rx
3 rnds + 2 db snatch
Death by OHS
42#
WOD w/10# 1 rd the 8# for Squat Snatches and 10# for OH lunge the rest
2 rds + 12 OH lunges
Went to sky jump for a 1 hour trampoline aerobics class!! So much fun, everyone should try it! Actually was a pretty decent workout too!
“J. Larkin”
For time:
84 Double unders
30 Toes to bar
600 Meter run
30 Power snatch (Men 75#, Women 55#)
600 Meter run
30 Thrusters (Men 75#, Women 55#)
600 Meter run
30 Push ups
84 Double unders
18:50 rx’d
rest 1 min:
1000M Row
3:52
Boot camp w/Michelle and Stephanie
Warm Up:
3 rds:
100 Jump ropes
5 burpees
400M Run (Stephanie, 2:17, Michelle 2:50)
2 rds:
Hop on left leg from side door to tire by basketball goal
Hop on right leg back
Jump legs in and out from side door to tire
Kareoke back
AMRAP 12 Min:
10 Kettlebell swings
20 Air squats
30 sit sit ups
12 jump ropes
Row WOD:
100M row
10 wall balls
100M row
10 box jumps
100M row
10 Kettlebell swings
100M row
then row 100M as fast as you can. How many seconds it takes, do that number of
reps of: (Stephanie, 26 secs, Michelle 25 secs)
Push ups
Lunges
Dumbbell push press
Box Steps
Hold L sit (or if you can’t do L sit, just hold body weight up)
Michelle: 18 secs, Stephanie: 36 secs
Finished w/200M walk Another fun one in the books. See you ladies on Monday.
Hope the rest of you make it too!
Death by OHS
All 10 rounds w/ 95 lbs
WOD as Rx’d
3 rounds + 1.5 burpee broad jump