NEWS
THE OPEN: D0-overs or make ups, can be done SUNDAY at 8am at our WAYLAND location. There will be RNG at our ACTON location at 8a
WOD
“Complicated”
AMRAP 15
15/10 Calorie Bike
15 Dumbbell Thrusters (50/35)
15 Kettlebell Step Ups (53/35)
WOD Guidance & Goal: This workout is all about your legs, legs, legs! Finish the bike under 1 minute. Choose a weight for the thrusters that you can do unbroken for 10 reps. Same suggestion for the step ups. Target 4-5 rounds.
Post Rounds to Comments.
3 + 11 – 20# db, 18# kb
3+28 25#/26#
3+3 – 25# dumbbells for thrusters and stepups (left shoulder, groin/adductor)
3+17 Rx
3+2: 20# DB, 26# KB
3+22 25# push ups for steps ups (knee)
4+5 35#
3- 30# DBs, 35# KBs. I complained a lot.
3. 25# DBs, 26# ??s
4 + 5 – 15/70 LB kbs instead of step ups
3+21 35# / 35#
3+33 35#DB/KB
3+6 Rx
3+20 Rx
3+18 25# DB thrusters
3+43 25# /35#
3+10 20# / 26#
4+32
26#KB
Sub front rack squat for thruster
5, 20# / 18#
3+37rx
3+17
#25
#26
3 rounds even- 35# for thrusters (broken up into 5-3 reps) and 26# KB
Barbell- 4 sets of 3 position power snatch 55#
4 sets 3 position snatch at 55#
5 x 3 OH squat holds 55#
Stayed consistent with weight to optimize form- Thanks Jackson!
4rx
3+25- 20#/26#
4+7 20#/18# – round 3 15#/9# – didn’t want to wait on equipment so went for open DBs and KBs
3 r x
3+18rx
(Started on the step ups)
3 + 15 rx
3 + 40 rx