NEWS
WED WOD Recording: Tie Me Down
WED Core + Mobility: Here
WOD
“In Your Eyes”
On the 5 Minute for 50 Minutes
300 Meter Run
20 Dumbbell Snatches
10 Box Jumps or Step Ups
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=S_IgYgcVskQ
WOD Guidance & Goals:
Move fast! Run the 300 at your 1 mile PR pace and do the 20 alternating (10/side) snatches unbroken. Target 2:00-2:30 for each interval. If you’re not running, scale to 6 flights of stairs or 60 high knees and 60 butt kickers.
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
2:51/2:51/2:54/3:04/2:57/2:55/2:54/2:54/2:55/2:52
20 sit ups instead snatch
3:23/3:17/3:17/3:17/3:22/3:19/3:15/3:19/3:20/3:16
#30/20″
2:59/:53/:49/:48/:48/:47/:49/:49/:49/:50
Row/45#
3:06/:05/:10/:02/:07/:10/:06/:08/:11/2:50
#25
3:00/2:55/2:54/2:49/2:49/2:42/2:43
200M, 6#, step ups, stopped after 7 rounds
30 min peloton
Day 1 Week 4 Hatch session
DB snatches in between sets of hatch
2:39/:39/:40/:35/:36/:33/:36/:32/:36/:25
Stairs & 25#
2:49,40,44,45, 45, 48,47,46,46,49
25#,step up on cheese mat
3:33/:16/:21/:20/:18/:19/:19/:19/:20/:30
300m w first half a hill 🥵
35# db
30 DUs, 20 DB Snatches (40#), 10 Step-ups (23″)
Lots of good DU sequences including 2 unbroken!!!
2:38-31-40-40-33-35-32-27-28-24
2:33/2:31/2:28/2:30/2:30/2:33/2:30/2:32/2:26/2:24
35# db, 12 snatches per round
2:27/:30/:30/:37/:33/:33/:34/:31/:23/:18
40# 24”
2:54/2:58/2:55/3:05/3:14 – then I quit, not my day
3 laps of my mom’s driveway, 20#, patio chair step ups
Movement challenge-9.69 miles to date!
Retinal tear- sidelined fromWODs for awhile
Cathy, I am so sorry to hear that you are sidelined, but glad to see you and Kevin out walking around town. Just keep moving.
35#db
2:37/2:37/2:33/2:38/2:37/2:37/2:39/2:31/2:29/2:25
21/15/9 HPC@75#/HSPU with abmat. 5:01
3:05/ 2:43/:42/:42/;39/:46/:52/:45/:37/:24
15# / 20”
2:44/2:49/2:50/2:49/2:59/3:01/2:57/2:58/2:54/2:55
35#db
20” box jumps
2:35/32/30/28/30/28/23/24/25/22
Timed run :45out and back
Hang DB cleans instead of snatch
step ups
1 mile run
100 situps for time
20# alt hang db snatch to save back
box jumps 20″
1st run too short, adjusted after
kept driveway in wod to make runs harder, up hill last 100m
2:12/2:40/2:30/2:43/2:40/2:45/2:42/2:40/2:38/2:39
2:40/:41/:42/:39/:40/:35/:36/:35/:36/:35/:37/:33
300m row/#20 db dls (shoulder) /step up first round
3:10/:12/:10/:14/:17/:18/:14/:31/:18/:15
downhill out, up back, 45#, 24″
sore af from 5k
1 mile run
2:52, 2:48, 2:46, 2:49, 2:51 – 25# db and jumped onto Yeti cooler
Only did 5 rounds to prepare for 13 miles on Sunday, but holy hell – hats off to those who did the full 10 rounds! 🤢
2:25 / 2:23 / 2:23 / 2:25 / 2:25 / 2:26 / 2:24 / 2:29 / 2:29 / 2:26 (50#, 23” Step-ups)
2:33/:35/:43/:53/:43/:51/:49/:44/:49/:53 25#db ,alt rds step-ups and box jumps
Stairs/20# dB/step ups
2:25/23/19/22/22/21/22/22/23/17
2:27/:27/:17/:23/:30/:24/:20/:20/:23/:14
30# DB / 24″ jumps
2:15/:20/:21/:19/:31/:34/:31/:33/:39/:32
65#BB Snatch 10 reps
Box Jumps
2:25-2:30 (35# db)
2:05-2:17 20# step ups