WOD
“Roses”
AMRAP 10
Up Ladder
2 Dumbbell Overhead Lunges
2 Dumbbell Swings
20 Double Unders
4 Dumbbell Overhead Lunges
4 Dumbbell Swings
20 Double Unders
6/6, 8/8, 10/10, etc…
WOD Guidance & Goals:
With your dumbbell or kettlebell, do 2 overhead lunges per side, alternating legs (4 total reps), and use either arm for lunges. Use that same db or kb for 2 swings then complete 20 double unders (20 timers, 20 jumping jacks, 30 singles or 5 attempts). The next round you’ll increase the lunges and swings by 2 reps (4 lunges per side, alternating sides and 4 swings) and maintain 20 double unders. Each round keep increasing the lunges and swings by 2 reps but maintaining 20 double unders. Target 12 lunges/12 swings.
httpv://www.youtube.com/watch?v=JZYf9zcMwuM
Post Round to Comments.
ENDURANCE
10 x :30 hill sprint, walk down to rest
BARBELL CLUB
Burgener Strength
1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
2) Press/military press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Strict weighted pull ups: 3 sets x 10 reps (AHAP)
Finished round of 10, got 7 lunges in round of 12, 35#, jacks
round 12+ 28 / attempts/ 20#
Nice Anna 🙂
22 lunges in round of 12 (45# dB/53 kB)
4 4rd + 17 @50# 20 DUs each round (they were there during practice but not during the WOD – I will not come out of lock-down until I fully have DUs!!!)
Stu – Dubs!!! U got this pal!!!
12+22 15#/Jumping Jacks
14. 26# kb, double tap things.
12 +.20 single undas . #30
4 lunges/leg into the round of 12 #30
Dus were a struggle today
3×10 @ 55 strict press from above after
Got through 6 lunges in 12/12 round – #40 – DUs were decent today until I broke my rope in the last round 🙁
14 + 6/6 lunges
25# DB
single unders
14 + 6 35# db, du attempts
Finished round 12 20#, using my new boss rope (thanks for the recommendation Jodi) which gave my bum a few welts. Ouch.
12+6 25# but pretty sure I screwed up some counting on lunges in round of 8 and 10 and only did 1/2 the reps. A new trick I learned- Dubs with a handle less rope!
round 12 + 18 total lunges. 35# kb for lunges and swings; jumping jacks
10+12/12 lunges 30#db
10single-doubles.
Round 12 + 5 Lunges into round 14. (50# DB for OH Lunges & Swings / DUs)
12+3 50#kb
Round 14 + 3 lunges on each side into round of 16
(25# db for lunges, 30# kbs, jumping jacks)
Kathy- 12 rounds, 10#DB for lunges, 20# swings, taps
Kevin – 16 rounds 26#KB walk for lunge, 26# swings, sit-ups for jumps
14 + 5 total lunges 20#db
Endurance-
Mile warm up
10 x:30 hill sprint (walk 1/2, jog 1/2 down)
.5 mile recover jog
WOD
8 lunges into round of 14 (Jumping jacks & 10# kB
14
20 # DB lunge
35# KBS
30 singles
Turned it into AMRAP 20 and completely regretted that decision…
18+ 12 lunges per side in round 20
35#
12 rds plus 12 lunges of 14
35# dB
Dubs were good.
12+14 30# db….for some reason I did 20 swings round of 2 and round of 4…no clue why.
12 + 1 25# lunges, 35#Kb swings, jumping jacks
Round of 10 but short on the DUAs (3-5 per round). Some technical difficulties.
35#DB. Ma lil’ fren’
12+lunges+10 swings
50# db
Round of 16: 16 lunges on right/3 lunges on left
35#db
Jumping jacks for dubs
(In basement- low ceilings)
12 + 37 30# db / 35# kbs
10+29 (50# dB, 55# kb, jacks)
12 rounds 35# KB SUs
Finished round 10 3 lunges in to round 12- 8# kB for lunges 25 # swings jumping jacks
12+28 30#, jumping jacks
11+8 15#/ 35#/ 5 DU attempts
22:04 1/2reps squat cleans at30#
Full reps burpees.
Completed round 12, mod: jumping jacks n weighted squats w 25lb
14
20 # DB OH lunge
35# KBS
20 timers
Nice one!