NEWS
TUE WOD Recording: Here
WOD
“Sincerely, Me”
4 Rounds of AMRAP 4
30 Dumbbell Lunges
20 Dumbbell Shoulder to Overhead
10 Dumbbell Step Ups
Max Calories in Remaining Time
Rest 2 Minutes
Weight: 50/35#
Height: 24/20″
4 Rounds of AMRAP 4
30 Dumbbell Lunges
20 Dumbbell Shoulder to Overhead
10 Dumbbell Step Ups
Max Calories in Remaining Time
Rest 2 Minutes
Weight: 35/20#
Height: 20″
4 Rounds of AMRAP 4
20 Dumbbell Lunges
15 Dumbbell Shoulder to Overhead
10 Dumbbell Step Ups
Max Calories in Remaining Time
Rest 2 Minutes
Weight: 20/10#
Height: 20″
WOD GUIDANCE & GOALS
With two dumbbells (one in each hand, held by your sides) lunge in place for 30 total reps. Take those same dumbbells and do 20 shoulder to overhead, breaking only once. Then hold both dumbbell by your sides again for 10 total step ups. In the remaining time, which will be about 1 minute, row as many calories as possible. You’ll have two minutes to rest between rounds so really push your pace on the rower! Target 15/12 calories per round for a total of 60/48 for the entire workout.
Post Calories to Comments.
HOME WOD
4 rounds AMRAP 4
30 Jumping Lunges
30 Step Ups
Max Run in Remaining Time
Rest 2 Min
ENDURANCE
3 rounds
800 easy, 400 moderate, 400 fast, 3 minute rest
15/13/12/12 (52)
25#, only 1 db for step ups
19/20/20/19 MAx
11/12/14/13, 15#- 20/15/10 reps ( only 1 DB for SUs
17 / 15 / 11 / 12 (55)
50# DB Squat for Lunges
25/12/14/17
65# bb lunge & pp
1 45# dB for step up
23/21/20/20 25# db
42 cals, 35# DB
6, 6, 6, 7 #20 (only one for step ups)
71 (MC – 25#)
23/16/16/16
3/4/3/3 MCx, oof
you know there was rowing in this workout, right? 😀
well this is certainly a scary result. Looks like I will be scaling.
19/17/10/10.5 (36.5)
#30
19/17/19/17 25#
74 cals ski
2/30# deadlift
1/30# press
1/30# 1 leg sit down on box
9/14/12/10 35#,24″
21, 23, 22, 21 (87) – mashup
35# dumbbells
24″ box
20/21/22/25 MA 10# DBs
MAx 22/23/24/24
13/9/10/13 (25#, weighted situps for lunges)
12/ 8/ 9/ 7 (15#)
26/24/23/21 @ 35#
22/22/19/18 20#
HOME
17-17-14-14 = 62 @ 20# DBs
Hey the site let me log in again! Psych!
25# DBs round 1, then 20#; very small calories
27 / 21 / 22 / 25 (95 total)
25#
20/15/17/14 (66) max
MAX 49 cals
(2) 10# dB lunges
(2) 20# dB push press
(2) 10# dB step ups
15/15/15/18 63 total cal row
2:39/3:07/3:12/3:26
30#
skipped the max cals
15#, one weight for step ups, 19/17/19/18
58 cals
15#
20″ box
(rest day)