WOD
“Sweat Sesh”
0-10 “Cindy”
10-20 “Diane”
20-30 “Kelly”
30-40 “Elizabeth”
40-50 “Nancy”
50-60 “Jackie”
Courtesy of HAMPlan
Post 6 Scores to Comments
httpv://www.youtube.com/watch?v=y2ZL-oCL-dI
WOD Guidance & Goals:
Cindy – AMRAP
5 dumbbell bent over rows/pull ups or ring rows
10 push up
15 squat
5 dumbbell bent over rows/pull ups or ring rows
10 push up
15 squat
Diane – Record Time
21-15-9
dumbbell deadlift
handstand or inverted push up
21-15-9
dumbbell deadlift
handstand or inverted push up
Kelly – AMRAP
400 meter run
30 box jump or step
30 db thrusters or wall balls
400 meter run
30 box jump or step
30 db thrusters or wall balls
Elizabeth – Record Time
21-15-9
21-15-9
DB hang squat clean
dips
dips
Nancy – AMRAP
400 meter run
400 meter run
15 db 1 arm overhead squats (total)
Jackie – Record Time
1k run/row
50 db thrusters (hold both heads)
30 ring rows/pull ups or bent over rows
1k run/row
50 db thrusters (hold both heads)
30 ring rows/pull ups or bent over rows
FUNCTIONAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
Cindy – 9+5 (50# DB Bent Over Row)
Diane – 6:19 (50# DB DL / HSPU)
Kelly – 2+100 (Step UPS / 20# DB Thruster)
Elizabeth – 4:40 (50# DB Hang Squat Clean / 20# DB Tricep Extension)
Nancy – 3 (45# BB OHS)
Jackie – 8:44 (1K Run / 50 45# BB Thrusters / 50# DB Bent Over Row)
Nice Bill!
All the single ladies
30# Rows
10#WB
20#Thrusters
I lost all track – just know it was 59:37 when I finished 🙂
6+12- db rows
3:38- inverted pushups
1+450- stairs
4:36- table dips
2+200- stairs
9:11- Stairs/ db rows
25# for everything
Stopped early on Nancy bc I just could not go from stairs to stairs
Cindy- 7 w/inverted rows @7:30
Diane- 5:54 w/95#BB + box hspu
Kelly- one full round+ one half round @7:58 mix of jumps and steps/35# db thrusters
Elizabeth- 4:56 65# power cleans/box dips
Nancy- 2 rounds @6:02 45# bb
Half Jackie- 5:09 run/35# bb thrusters/inverted rows
scaled a lot as I went
gave myself rest between every workout
Wowza.
8+18 (35# bent over row)
6:14 (35#/HSPU to 4 stacked frisbees)
2 (20” box jumps/35#db)
4:28 (35#db/dips on box)
3 (35#OHS)
8:16 (1k row/35#db thrusters and bent over row)
9 Cindy (inverted pull-ups to rig)
7:23 Diane 135#/HSPU
2 Kelly (30 step ups, 15# thrusters)
6:08 Elizabeth (started at 95 down to 65 and cut out the squat at the end)
2 Nancy (55# OHS)
Jackie 45# thrusters and inverted pull-ups to rig, finished just after 10min
Sweat Sesh indeed!!!
Cindy `11 (5 rows)
Diane 3:17 25#, standing HSPU
Kelly 1+101 step ups, 25# thrusters
Elizabeth 4:01 25#, dips off mat
Nancy 2+200 25# 1 arm OHS
Jackie 9:39 25# thrusters/row
35 lbs for EVERYTHING
I did the workout!!
(didn’t keep track today, just wanted to keep moving!)
Love the attitude!
Nice work!!!
Cindy – 10. 35# DB
Diane – 135# DL/2 abmats. 4:50
Kelly – 20#wallball. 1 rd +50
Elizabeth- 95# HSC /dips on stairs. 6:30
Nancy – 20#DB/ohs. 2 rds +100
Jackie – 45# barbell did 50/50 Thrusters/ BOR. 9:55
Kicked my butt!!
Cindy 10 rds Rx
Diane 8:20 225# bench pike pu
Kelly 1+400 Rx
Elizabeth 9:55 Rx
Nancy 2 rds Rx
Jackie 15 pull-ups at cap
Saturday’s have been awesome!!!
Cindy 7 15# DB/Diane 4:20 15#DB, 6” pad HSPU/Kelly 1 + 240, 200m, 15#DB/Liz 5:03 rnds 2&3 HangCleans/Nancy 3 rnds 200m – left room for rest at end/Jackie 8:48 500m
Cindy — 6+15 (35# db bent over row)
Diane — 3:39 (35# db deadlift, bent over pushups)
Kelly — 2 (step ups to gymnastics “cheese mat”; 15 db thrusters 35#)
Elizabeth — 3:23 (35# db hang power cleans)
Nancy — 2 (slow air squats with 1 arm overhead)
Jackie — 9:40 (35# db strict presses; bent over row)
volume of weighted squat movements a little too much today – had to scale way down
Cindy: 10 rounds (95# barbell bent rows)
Diane: 4:49 (95#bb dl, hspu from box)
Kelly: 1+430 (24” step, 20# WB)
Liz: 6:33 (95#bb, box dips)
Nancy: 3 rounds (30#db)
Jackie: 9:41 (empty bb thrusters and bent rows)
C – 10 (50# DB row)
D – 3:13 (50# DB sitting press)
K – 1+430 (24″ step, 20# wall ball)
E – 4:22 (50# DB, bench dips)
N – 3 (35# DB)
J – 10:13 (run, 50# thruster, DB row)
— my goodness —
wow!
Cindy: 9 rds – inverted rows on bar with bent knees
Diane: 5:45 – 105# dl and hspu from bench
Kelly: 1+445 – box jumps + 25# db thrusters
Elizabeth: no clue on time and scaled back hang sq cl reps …. 65#
Nancy: 3+300m – 25# db on shoulder
Jackie: 10min – 1K run + 50 thrusters (25# db) + 26 inverted rows
Cindy – 6 rounds (rx strict pull-ups)
Diane – 4:27 #115 DL, seated press with 1x#25
Kelly – 2 full rounds and one round 200/15/15 with #25 thrusters
Elizabeth – 7:15 #65 HSC and dips
Nancy – 3 rounds (last round only 200m run) #45 barbell
Jackie – #45 thrusters and 9 rows at 10 min mark
10
Sit-ups>pushups
4:08
2/20 DL
pike Pu
2
20# , step ups
5:10
20#
3
Oh squ w a garden rake
9:45
20#
C – 9 rounds 55# bb row
D- 4:25 53lbs kB dL. 55#strict press
K – 2 rounds Stepups and 55# barbell
E – 5:36 55# bar bell
N – 2 + 400 55#bb overhead sq
J – 9:42 5o LB dB thruster 55#bb row
Yes!
C 8 rd rx
D 6:30 105#
K 1 + 200m 10# wb
E 5:17 35# bb bench dips
N 2 35# bb
J had 15 pull ups to go. Thruster 35# bb
I also gave myself rest between wods
Cindy- 7 + 22 bent over row 35# DB
Diane- 4:48 35# DB, push ups
Kelly- 1 + 404 35# DB
Elizabeth- 15-9-3 75# BB hang squat clean & 21-15-9 dips on step
Nancy- 2 + 300 using 55# BB for OHS
Jackie- 12:40 45# BB for thrusters, 35# DB For bent over rows
Felt off today so scaled reps and weight and went easy on runs, 1 minute rest between rounds. Great job everyone!!
C – 8+5 @50# DB Row, Knee push ups
D – 5:37 @50# DB DL, box inverted push ups
K – 1 + 250 @20# DB thrusters, step ups, 200m runs
E – 4:59 @20# DB HSC, box dip
N – 3+200 @20# DB OHS, 200m runs
J – 1,076 (4 rows shy) @20# DB thruster, 50# DB row
I didn’t realize until Jackie that I had been running 200m instead of 400, so my K and N scores are inflated, oops!
Woof
C- 7 rounds (small kips)
D- 7:24 (115 bb and 10 hspu each round)
K- 1+417
E- 21 & 15 only (95# bb)
N- 2 rounds in 7:20 then hung out
J- 7:21 stopped after thrusters
6:15 for scaled Elizabeth
C 10 30#db row
D 3:53 30#db started with 16hspus then moved to box inverted PUs.
K 1+ 420 14# wb
E 4:16 30#db
N 3 25# db
J 9:53 run,25# dbrow/thrusters.
J: oops 35#kbrow.
Rahul:
C :9 ,35#kb row
D 3:58 , 35# kB box inverted push ups
K 1+ 420 14 pound wall ball
E 3:51 , 35# kB
N 2+ 400 30# dB
J run , 30# dB thrusters , 35# row
Cindy: 9 (strict pull ups)
Diane: 4:48 (50#db, 1 ab)
Kelly: 1+430 (steps, 20#wb)
Liz: 4:?? 50# dB, dips off box
Nancy: 3 (45# bbell)
Jackie: finished a bit after 10 minutes (thrusters and row w/ 45# bbell)
Smoked
9 50# dB rows
85# dl, pack of sheets hspu
1+410
65# squat cleans, dips off box
4 ohs 15# bb
1000m run + 30 thruster/30 rows
The 400m runs consisted of a large driveway hill 🤮
Got it done a day late!
Cindy – trx rows, 4 rounds+16,
Diane-20#, inverted push ups 6:30, Kelly- only 1 round- 200m, 17” step ups, 30 wall balls 10#,
Elizabeth- 20# 9:30,
Nancy- 2 rounds – 200m each, 20# on shoulder
Jackie- no run, 20#, trx rows 9:18.
C – 12rnd w/bor 25#
D – 3:42? Inverted push ups, 35# db
K – 2+200m, step ups, 15# thrusters
E – 3:54 25# db
N – 3 + 200 25# db
J – 6:?? 25# db, 50 bor 25#