WOD
“Off The Map”
AMRAP 10
20 Dumbbell Overhead Lunges
20 Sit Ups
Rest 5 Minutes
AMRAP 10
10 Burpees
20 Jumping Lunges
Post Rounds/Reps to Comments.
httpv://www.youtube.com/watch?v=vWdNScJqvpM
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 20 total overhead lunges (or front rack lunges or db squats) using any arm to hold your weight overhead. Follow the lunges with 20 sit ups and repeat for 10 minutes. Target 6 rounds. After a 5 minutes rest, do 10 burpees then 20 total jumping lunges (or regular lunges or jumping squats). Repeat for 10 minutes and target 7 rounds.
ENDURANCE
3 Rounds
1200m run, rest 3 min
800m run, rest 2 min
400m Run, rest 1 min
BARBELL CLUB
EMOM 10
3 bench press – building
4+20 25#
6+7
1) 5+5 -2 rounds @25, rest at #30. Switched arms each round
2) 6+28
5+30 (50#) / 7+2
5+8 25#
6+8 (first rd regular lunges—the rest jumping)
5+20 45# dB
7+12
4 + 20, 20# DB
3 + 8, regular lunges
6 with 25# db
6+2
6+6 @ 30#
6+9
5 + 19 15#
6 + 20
6 + 23. 30#
6 + 13
5+23- 25#
5+10
6+4 35#
7+5
5+7 35#db
7+20
6 rounds – 20# db
5+10 rounds – regular lunges
4+20 50#DB
6+3
5+25 25#
5+25 lunge steps
6 25#db
8+1
Megha, you are crushing WODs!
4+35 25#
4+ 3
5+33 50#
7+13
I believe it was:
5+9 35#
5+13
6+20 for both AMRAPs 25#db
**After meso 3 Wk1day3 FPT
Continuous movement the whole time, unbroken sets for all rounds, almost no rest…burner
2X today’s endurance = 3 miles
5+10, 20# 1st Amrap only
tabata 1leg bicycle & flutter kicks
4 + 20.
35# DB
Some knee issues – modified part B
45# KBS (30)
Sit ups (30)
Total – 112 KBS
90 sit ups.
3.5 miles for global running day
8:24 avg pace
(Last 4 min was the tabata sprints for today)
6+23, 25# / 7+5
Holy legs
3+4 15#db
3+7
Jumping lunges after burpees? Yikes!
Kathy and Kevin 7 mile walk, little jogging too! Getting faster!
1.) 5+10 35# DB
2.) 6 rounds
Liz & Ted
Part 1 Liz 6 rounds; Ted 5 rounds + 13 18#🐄🔔
Part 2 Liz 5 rounds; Ted 5 rounds JLs broken in ‘lil pieces
5+17 20#
4+16
6+29 20#dB
6+4
7+3 (35# DB)
7+10
that. was. terrible.
6+13 30#db
8+13
5+8 50#db
7+10
6+26 30#
6+19
Those jumping lunges …
5 rds 25#
4+10
6+2 @20#
6+6