Every minute on the minute for 20 minutes:
5 Dumbbell deadlifts
5 Dumbbell hang power cleans
5 Dumbbell thrusters
The rx’d dumbbell weight is 45% bodyweight for men and 30% bodyweight for women (that is both dumbbells combined).
*If you fall behind, note rounds made EMOM and then it becomes a 20 minute AMRAP*
Post dumbbell weight used, total minutes completed and total rounds completed thereafter.
Compare to January 20, 2022.
Activator
5 Rounds of:
30 Second of Bike
30 Second Rest
5 Rounds of:
30 Second of Ski Erg
30 Second Rest
Bike=71
Ski=63
Total=134 Cals
WOD
Completed with 35# DB’s
2022: same order on machines. 104 cals(52/52)
Completed with 35’s
Activator
Bike 52 cals
Ski 45 cals
WOD w/ 35#, 30#
1-10 w/ 35#
11-12 tapped out
13 w/30#
14 tapped out
15-17 w/ 30#
18 tapped out
19-20 w/ 35#
St Jude’s
100 push ups w/25# plate on back.
Metabolic Conditioning Training
5 Rounds for max calories:
30 Seconds of Air Bike for Calories
Rest 30 Seconds
5 Rounds for max calories:
30 Seconds of Ski Erg for Calories
Rest 30 Seconds
Bike=67
Ski=58
Total Calories=125
WOD
With 35# DB’s
Completed all 20 rounds
Ski=68
Bike=60
Total Calories=128
WOD
With 35# DB’s
Completed all 20 rounds
Activator
5 Rounds of:
30 Second of Ski
30 Second Rest
5 Rounds of:
30 Second of Assault Bike
30 Second Rest
Bike=55
Ski=59
WOD
Completed with 35# DB’s
Wod RX: all 20 rounds completed with #40lbs DB toal weight #80
Weight 162lbs
45% body weight 72.9
Bike: 61 cals
Ski: 52 cals
*2022
Wod: completed all 20 rounds
@ 35lbs total 70lbs
BodyWeight: 170lbs
Activator:
Row=54
11,10,10,11,12
Echo bike=47
7,9,10,10,11
Ski: 46
Mike : 45
Total 91
5×5×5 with 20 lbs. 10 rounds
5×5×3, with 20 pounds last 10 rounds
Activator
5 Rounds of:
30 Seconds of Bike
30 Second Rest
5 Rounds of:
30 Seconds of Ski Erg
30 Second Rest
Bike=42
Ski=38
Total=80 Cals (+9 cals from last time)
WOD
Completed with 25# DB’s (36% BW) (used 20’s last time – probably should have stuck with those – I was wallering around on the floor during rest time after about round 8).
Bike 73
Ski 32
–
Wod mod
5 DL
5 hang clean and press
1 devils press
14 rounds w 30#
Last 6 with 35#
Cold garage WOD with the dog
Activator – assault bike only
10rds: 30 seconds on/30 seconds off
70.5 cals
WOD w/25# DB’s
2rds w/reps of 5 then remaining 18 completed with reps of 4
Spent approximately 6.5 minutes wallowing in self pity immediately following.
I love a good post-WOD pity party.
Activator
Bike 65 cals
Ski 51 cals
Total 116
Wod
1st 10 minutes w/ 35# db
2nd 10 minutes w/ 45# db
Wod as rxd
*only have 25s at home
I added 5 push press every minute to the complex
And completed 30 mins bc why not..
2022: completed 13 rounds with 30s then 7 with 35s, suggested I do 35s next time (alas I added rounds/reps since I didn’t have those weights today)
30s on off bike cals x 10
90 cals
Activator
Bike 50 cals
Ski 54 cake
Total 104
Wod w/ 25#
Completed all 20
45 bike
61 erg
WOD:
45# 3 rounds
35# 8 rounds (Amrap for rest of time)
Activator
5 Rounds of:
30 Second of Bike
30 Second Rest
5 Rounds of:
30 Second of Ski Erg
30 Second Rest
Bike=68.8
Ski=54
Total=122.8
WOD
Completed with 35# DB’s
Sat out round 10 and 15, 18 rounds completed
Activator in this order:
Ski 57 cals
Bike 49 cals (49.7)
Total-106 cals
Wod w/30# DB (40% body weight)
Completed 20 rounds
Fun to do this with Dee, Steph, and Jamie- great job girls!
*2022: 95 total cals and WOD completed with 30# DB
Also- two of my faves on website today;)
Metabolic Conditioning:
Ski: 64 cals
Bike: 64 cals
Total: 128
WOD Rx’d (40# DBs)
18 rounds
(Completed w/ 40’s 2022)
CORBIN:
Bike: 38 cals
Ski: 27 cals
Total: 65
WOD w/ 20# DBs
Completed all 20 rds
Correction:
Corbin w/ 15# DBs
Bike – 53
Ski – 43
—
Wod Mod – JStone special
5 DL
5 hang clean and press
1 devils press
With 35’s completed
Activator:
Ski: 46
Bike: 47
Total: 92
Wod w 30#
10 completed then fell apart 11,14,16 missed, rest finished
ugly one for me
Bike – 55
Ski – 36
Total – 91
WOD rx w/ 45s
I have completed this twice at 45, tonight was not number 3.
10 rounds emom, rested 3 min, then 5 more rounds to finish with 15/20
Ski cals: 51
Bike cals: 48
Total cals: 99
WOD w/25# DBs
Completed all rounds
First time doing this one and should do 35# next time.
Abs
SUPER proud of Chrissy and her effort at home.
Completed WOD at home with 25s