WOD
“It’s Happening”
2 Rounds
50 Double Unders
50 Wall Balls (or DB Thrusters)
50 Double Unders
50 Dumbbell Step Ups
50 Double Unders
50 Dumbbell Sit Ups
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=69i3n7do4XE
WOD Guidance & Goals:
50 double unders or 50 jumping jacks, timers, 15 attempts or 65 single unders. 50 db thrusters or wall balls then back to double unders. Then weighted sit ups. Target 20 minutes.
BARBELL CLUB
1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday
4) Romanian Deadlift: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday
24:06 25# thrusters, step up on cheese mat, 30 dubs
27:18
10# / 30# (20&10# db) / 35#
24:35 45#db / wall balls
20:52 su/25# db (20# for sit ups)
28:00 DUs rd 1/timers rd 2, 20# WB, 35# for step ups and sit-ups
25 sit-ups per rd
21:25
all Dubs, 15# thrusters, 25# step-ups and 25# sit-ups
21:37 (Dubs, 25# DB Thrusters, 50# Step-ups and 50# Sit-ups)
24:14 35#, 25 thrusters per round
Step up to folded gymnastics cheese mat (probably about 17-18”)
20:46
All dubs unbroken
20#wall ball
35#DB step up
20# WB sit ups
29:34 25#DB Thrusters, 30 DUs each round, 40# Step-ups & Sit-ups
DUs weren’t there today. Also, I need to remember to get something to anchor my feet on weighted sit-ups.
28:30
15 DU (linked 3-6…)
14# WB
35# DB step up and su
23:14
Wb/40# dB 20”/40#db
25:11 25# DB, step up to 20” wall, unweighted sit-ups, 2.5 mile run cash out
Last weeks outdoor run/walk ~ 23 miles
*15# DB for all I don’t know why I write 25
26:20, 6# thrusters, 12# step ups, single unders, unweighted sit ups, 13w
24:45 DU atts,singles/25#db/14#wb
1 mile run
17:40 35#db
(25 db thrusters with 35#)
20:20 15# thrusters, 25# step and sit
19:14 75SU, 20# thrusters, 20# step up, no weight sit up
22:56
35#db for all (25 thrusters)/20” box
Drenched during the last round of dubs and sit-ups. Think that counts as a shower?!
24
65 singles
20# step ups at 20”
20# sit-ups & thruster
Lotta breaks today
Didn’t run bc of rain will make up for it tomorrow!
29:04 (dubs, 20# WB to 10′, 40# stepups to 24″, 40# situps)
Ran out of gas early on the step ups.
“Ppd. Hail”
Ran inside second round when step ups almost done and hail pelting me and Liz.
35# DB, except 18#🐄🔔 for sit-ups
right knee, left ankle and hips recovering from yesterday so all accessory- 60 1-arm bent over rows each side 20#, 50 bicep curls (30 hammer) each side 12#, 40 1-arm seated press each side 20#/15#, 60 skull crushers 15#, 40 lat pull overs 20#.
Jenna – 26:15 @ 20# DB for all
Alex – finished @ 50# DB for all
Read directions carefully. Only did 1 round- whoops then ran 3 miles. For tracking purposes went light all around: SU, 20# thrusters, 8# for step ups and sit-ups. Will do another round later today I guess
32:48 35#db,24”box lotsa dub fails and f bombs
25:59 single unders 20# dB
22:04 30# dB thrusters
Singles
21:25 singles, 50# for sit ups and step ups (20”). 20# WB to 10 ft