As we have for the past few years, we will be hosting an announcement party for the next 5 Thursdays at 7PM. Come hang out with us while we anxiously await Dave’s announcement of the weekly Open WODs. We will still have our normal 6:30 class.
Metcon
5 Rounds for Reps:
Minute 1 – DB Squat Cleans (50/35)*
Minute 2 – Burpee DB Box Step-ups (50/35# at 24/20”)
Minute 3 – Calories (Bike or Row)
*DB must start fully below the knee
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Metcon
DB cleans
12,8,7,6,5 = 38
DB burpees with step up. 35# DB 20″ box
4 each rd = 20
Cals on rower
9,10,9,9,12 = 49
Total = 107
Mobility afterwards
35# on squat cleans
SC 12/9/6, 1 no rep started w/DB above knees, ugh/9/7 = 43
Burp 6/7/6/6/7 = 32
Row 11/11/11/12/13 = 58
Total 133 25# DB, 20″ box
5 Rounds for Reps: 105 total reps
Minute 1 – DB Squat Cleans (20#): 11/4 (that got ugly quick)/7/7/7
Minute 2 – Burpee DB Box Step-ups (20# at 20”): 4/5/5/4/5
Minute 3 – Calories (Row): 10/8/8/8/12
87 Rx
DB cleans
6/4/4/4/4
Burpees step up
3/-/4/3/1
Rds 2&5 basically waisted. Went straight to box step up and forgot to do the burpee. Lost 8-9 reps.
Row
10/10/9/9/16
Should have pressed more on the rower.
4 mile run before WOD
Metcon 111 reps
1.5 rds DB cleans at #50
Burpee step up #50
Row
Rest of the DB cleans #40
Metcon: 126rx
Cleans 5/5/5/5/5
Burpee BS 5/5/5/5/6
Row 15/15/15/15/15
Total: 128 Rx – 50# – 24″
HSC: 14/8/8/8/10
BBS: 4/4/4/2/4
Bike: 16/12/10/11/13
@home
25# DBSC 10/8/8/6/8
25# 16″box burpee stepup 5/5/5/5/5
Bike 10/10/10/10/12
117
111 @ 35# DB. 24″ box
Used 50s
Didn’t count reps
Squat cleans 20# Dbs….. 12/7/7/7/7
Burpee 20# Dbs step ups 16″…4/4/4/4/4
Row….8/8/7/5/8
96
Metcon: #35 dumbbells 124 reps
Rowed all 5 rounds averaged 12 calories per round
Got 15 last round.
RX’d 50#/24″
130 reps
DBSC: 12/5/5/5/6
DBBBS: 5/3/4/4/4
ROW: 12/15/16/14/20
Post WOD stretch.
This WOD made me angry. DB’s are the way.
530 class
Started on Burpees
Total 118
Got 8 SC every round
Got 3×11 and 2×10 on row
Got 4-8 on Burpees every round
122 w/30# db’s
20″ box
Rows
128
30# DB’s
25″ box
DB squat cleans: 12 / 8 / 8 / 8 / 8
DB burpee box steps: 4 / 4 / 4 / 4 / 4
Row calories: 12 / 13 / 12 / 12 / 15
99 “and they were all Problems”
DB Squat Cleans used 15’s
Burpee DB Box Step ups @16″
Assault Bike
88 reps
Coach – Megan SORE BACK MIN 1 Min 2 Min3 MIn4 Min5
5 Rounds for Reps:
Minute 1 – DB Squat Cleans (50/35)* 10# 10 10 11 8 9
Minute 2 – Burpee DB Box Step-ups (50/35# at 24/20”) 45# plate 5 4 4 4 4
Minute 3 – Calories (Bike or Row) row damper on 4 3 4 6 5 7
*DB must start fully below the knee 94 REPS
DB Cleans: 11/7/7/6/6
Burpee: 4/5/5/5/6
Bike Cals: 8/6/8/8/8
I think my weight was 25# for the cleans and 20# for the burpees (too long ago to remember)