NEWS
THU WOD Recording: Here
WOD
“Pretty Please”
2 Rounds
50 Dumbbell Step Ups
500 Meter Row
50 Dumbbell Deadlifts
500 Meter Row
Weights: 50/35
Height: 20″
2 Rounds
35 Dumbbell Step Ups
500 Meter Row
35 Dumbbell Deadlifts
500 Meter Row
Weights: 35/20
Height: 20″
2 Rounds
25 Dumbbell Step Ups
500 Meter Row
25 Dumbbell Deadlifts
500 Meter Row
Weights: 25/15
Height: 20″
WOD GUIDANCE & GOALS
With 1 dumbbell, held any way you’d like, complete the step ups by only breaking at the half way point. The row will take 2-ish minutes and should be done at a moderate pace. The deadlifts are done with 2 dumbbells. Choose a weight that you can do for at least 15 reps before having to break. Again, row at a moderate pace complete the designated meters around 2-ish minutes. Target 25 minutes.
Post Time to Comments.
HOME WOD
2 Rounds
50 Step Ups
400 Meter Run
50 Glute Bridge
400 Meter Run
ENDURANCE
20 Rounds
1 min sprint, 1 min jog, 1 min walk
20:34 MAx
19:27 MCx
17:22, MVx, 15# SUs, 20# DLs
19:06 MCx
17:12 MCx rep scheme with 25#’s and bike
18:57 MCx (bike)
23:16, Mcx
17:55 MCx
18:42 (I think) / 45# / 35 reps
23:37 @ 45# (50 reps)
that was a brutal finish to the week, I felt every muscle in my body on that row….
20:32, MCx
25# for step ups, 35# for DL’s
20:58 MAx
20#, 50 of movements and 500m
18:23 50 reps for step ups and dl
20#
18:42 MAx
23:27 MAx+
35# DBs, 50 reps • 2 round 1, 35 reps • 2 round 2
18:57 50 reps with 15# dbs
22:13- MCx w/ 25#
21:20 MCx
20:58 MAx
25# 40 reps / 500m
A little more than 20 min I think
18:19 400m run, 25#