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 22, 2024.
Activator
5 Rounds of:
30 Second of ski
30 Second Rest
5 Rounds of:
30 Second of bike
30 Second Rest
Ski=68
Bike=68
Total=136 Cals
WOD
Completed with 40# DB’s
2023: bike then ski= 134 cals
Completed w/35’s
2022: same order on machines. 104 cals(52/52)
Completed with 35’s
54 calories – Bike
37 calories – Ski
20lb DB
5 reps first 5 rounds, then 4 reps
43 calories – Bike
41 calories – Ski
20lb DB
5 reps all 20 rounds
Activator
5 Rounds of:
30 Second of ski
30 Second Rest
5 Rounds of:
30 Second of bike
30 Second Rest
Ski=54
Bike=49
Total=103Cals
WOD
Completed with 25# DB’s
Bike – 66
Ski – 53
Wod – easy one to come back to
Used 40#
Took off minute 12
Reduced to 4 reps at minute 15
WOD 1:
Ski: 61 cals
Bike: 56 cals
117 total cals
WOD 2:
35#
Completed all rounds
Did this earlier in the week
Completed the emom with 35#’s
Today ran 15 miles
Bike 75 cals
Ski 52 cals
Total= 127 cals
Wod completed with 45# DB
Ski cals- 55
Bike cals- 40
WOD w/35# DB (45% body weight)
Completed 20 rounds (21-22 seconds each round)
*2024- 30# (40% body weight) completed 20 rounds
*2022: 95 total cals and WOD completed with 30# DB
Ski – 53
Bike – 44
—
WOD. Not Rxd, with 30# DB’s
Took minute 10 off only.
Bike- 64
Ski – 51
Total cals 115
Wod RX
20 rounds w/ 45# DB
Ski = 42 calories
Bike = 43 calories
WOD
Fell behind at minute 9
Completed 17 rounds
Ski – 55
Bike – 62
Wod w/ 40#
Skipped 4 rounds
After round 5 did 1-5-5 for reps
Ski: 45 cals
Bike: 42.6
WOD w/30# DBs
Completed all rounds
Last time did 25#s and told myself to do 35#s next time. For sure next time do 35#s (unless I have replaced knees next time then who knows)
Abs
Ski 55 cal
Bike 66 cal
WOD with 40#
5x first 10 rounds
4x 11-20 except round 18 (failed second thruster and called it good)
Ski-52
Bike-61
Finished the emom using 30# DB each side the whole time