NEWS
- MON WOD Recording: Here
- ACTON: **NEW** 7:15am class Tuesday and Thursday starting this week!
- NEW ZOOM CLASS: 12pm Tuesday and Thursdays!
WOD
“Genetics”
200 Double Unders
21-15-9
Bent Over Row (95/65)
Push Press (95/65)
200 Double Unders
Cash Out:
3x 10-15 Evil Wheels
Post Time to Comments.
httpv://www.youtube.com/watch?v=yJ2EQvsbQ98
WOD Guidance & Goals:
Begin today’s workout with 200 double unders (scale: 200 timers/jumping jacks, 300 singles or 50 attempts). Do either a giant set or purposefully chip away at sets of 50 to manage your grip and breath. Once you complete the double unders do 21-15-9 bent over rows and push press. Choose a weight for both movements that you can complete at least 8 reps in a row before having to break. Once you’ve completed the 21-15-9 couplet, finish with another 200 double unders. Target 12 minutes.
11:16 Rx (First 200 DU went smoothly. Second 200 DU not so much.)
12:07 50 dubs 55#
13:32 Rx
12:04 sub 100 15# ball slams for dubs. Rx weight.
17:27 (I think) 55#
12:50
50 DU att
Pull ups instead of row
65# Push press
12:49 rx
3600m row
15 min
13:26 55#
Great time. All 400 DUs? How did you break them up?
17:10 95#, 100DUs on each side
DUs started out ok but quickly deteriorated as I got out of breat
14:09 rx
13:01 55#/DU atts
75#BB
9:40
Dubs 100/50/50
Dubs 75/50/75
Great sweaty one. 👍
15:29 Rx
14:40 Rx
11:59 #55
50 attempts
Didn’t time it
Buy in and cash out:
5 rounds of 10 dus/10 burpees
21-15-9 push press #65
11 kpu/10 rows- 8 kpu/7 rows- 9 kpu
Rows at #65
100 days of burpees DONE !!
No exact time but around 16 minutes.
165 dus to start, 100 to finish. 75#
10:29 65# and dubs
ring rows for bent over row
3×10 evil wheels
12:40 (95#)
3:30 for first set of dubs ($&!#%)
3:30 for 21/15/9
5:40 for 2nd set of dubs (&$@*% and &$!@%#€)
—— dubs can kiss it today.
20:33
Single unders 4:55
21/15/9 55#bb 11:18
Single unders 4:20
3×15 cashout.
30 min peloton
21-15-9 bent over row/ PP 65#
10:40 65# / SU
10:55 300 SUs/95#
17:18
125 DU in 5:20
50# DB rows, 35# KB push press
125 DU in 6:43
Cash out: abs
24 DUs (SU-SU-DU), 65#, 30 DUs (SU-SU-DU)
10:05?- 100 DU each time/55#
So bad at evil wheels
14:16 #35 singles
time? 14 or 17 something?
176 DUs (not 175, but 176)
45#
Good to be in the parking lot with all you peeps.
13:10 50 DUA/ 55# /50 DUA
15:01, 300 single unders, two 10# db for bent over rows and push presses, 20w
20:50
30# DB bent over rows
Used 2 30# DB for push press
Jump rope malfunction slowing down time.
Breathing was rough, lungs still recovering