1.) Delusional
Row 30 cal
~
21-15-9
Dumbbell Thruster 50/35lb
Toes to Bar
~
Assault Bike 30 cal
**select 1 extra credit if time allows in class**
*2.) Every 3 minutes for 15 minutes starting at approx 60% adding load each round 1 Snatch 5 Overhead Squat
*3.) 14 minute AMRAP
With pair of 1.5/1 pood Kettlebells
50m Farmer Carry
20m Front Rack Walking Lunge
Then
6 minute AMRAP
Kettlebell Snatch, alternating every 5 reps
Note: if kb snatch is something that you are not familiar with replace with 50/35lb db snatch
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*5.) Suck it up
Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
Row 30 cal
~
21-15-9
Dumbbell Thruster 50/35lb
Toes to Bar
~
Assault Bike 30 cal
**select 1 extra credit if time allows in class**
*2.) Every 3 minutes for 15 minutes starting at approx 60% adding load each round 1 Snatch 5 Overhead Squat
*3.) 14 minute AMRAP
With pair of 1.5/1 pood Kettlebells
50m Farmer Carry
20m Front Rack Walking Lunge
Then
6 minute AMRAP
Kettlebell Snatch, alternating every 5 reps
Note: if kb snatch is something that you are not familiar with replace with 50/35lb db snatch
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*5.) Suck it up
Suck it up
1 minute Plank
rest 30 seconds
1 minute Plank
rest 20 seconds
1 minute plank
rest 10 seconds
2 minute plank
rest 10 seconds
1 minute plank
rest 20 seconds
1 minute plank
rest 30 seconds
1 minute plank
note: don’t give in to your mind telling you to quit, hold your position.
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Danielle Sherman
9:30***
FS instead of thrusters (aka much easier) - sore shoulder. Back later for smashing and ec.
14
0
Liz LeCaptain
16:10 RX - modified T2B after 21 rd
hands are TORN UP from yesterday :(
14
1
mine are too :/
Pauly VanderKelen
Departed for Wausau with Laura for our snowboarding weekend at Granite Peak!
Hilton Hotel WOD - EMOM20: odd minutes - 8 thrusters with (2) 50# dumbbells, even minutes - 10 alternating dumbbell power snatch with (1) 50# dumbbell. Practiced switching hands in mid-air. / Every 1:15 for 10 rounds - 10 front-rack walking lunges with (2) 50# dumbbells / Hot tub and pool time :)
0
0
Yvonne Otero
17:ish..forgot to look. toes to rig, 10# DB, first time using 10# w left arm, since surgery, yay!
14
0