NEWS
MON WOD Recording: Here
WOD
“Trenches”
20 Dumbbell Lunges
20 Dumbbell Snatch
— 800 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–800 Meter Run —
AMRAP 8
20 Dumbbell Lunges
20 Dumbbell Snatch
— 800 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–800 Meter Run —
Weights: 35/20
AMRAP 8
20 Dumbbell Lunges
20 Dumbbell Snatch
— 600 Meter Run —
AMRAP 8
10 Double Jump Burpee
20 Dumbbell Snatches
–600 Meter Run —
Weights: 25/15
WOD GUIDANCE & GOALS
With a dumbbell held in the rack position, complete 20 total lunges. Then complete 20 total snatches, alternating arms. The first round should be unbroken for both movements. Target 4+ rounds for the first AMRAP 8. At the 8 mark, immediately run 800 meters, with the intent to finish around 4 minutes. At the 13 minute mark you will start the second AMRAP 8. Complete 10 lateral burpees with a double jump over your dumbbell, then another 20 alternating dumbbell snatches. Target 3+ rounds. At the end of the second AMRAP 8, immediately run 800 meters with a target of 4 minutes.
Post Rounds, Time, Rounds, Time to Comments.
HOME WOD
AMRAP 8
20 Lunges
20 Superman Rocks
800 Meter Run
AMRAP 8
10 Burpees
20 Hollow Rocks
800 Meter Run
ENDURANCE
Rest
3+22, 3:56; 2+12 3:54 25#
4+3 / 4:29 / 2+13 / 4:26 MCx
I died. HR spiked in first 8 minutes and I could never get it back under control.
3+4, 4:25(?), 2+14, 4:27 — 30#
Definitely some heavy breathing during that one.
4+30 / 4:33 / 3+18 / 4:02 – 25#, bike
3+29 / 2:58 / 3+2 / 3:01 mc w/ 1 mile bike (ran yesterday)
bike should probably be a little longer = 48 cals
45# 3+20/4.40/3/5:15
4 / 3:50 / 3 / 3:53
MCx, bike
4+15/3:58/3+5/3:59 MCx
4+31 / 2:45 / 4 / 2:55
bike, 25#
4 /4:05 /2+28/4:09 1000m row
NFT- 4 rounds then 3 rounds 25#
30 min peloton for the runs
MV 4+16 3/4 mile bike 4+ 2 – no bike (asthma issue) 15#
4+33 / 3:56 / 3+8 / 4:00, 25#
3+20 MCx/3:54/3 MCx/4:04
3+20/28 Cals on bike/ 3 / 28 Cals on bike 35#
5+20 30# 3:36 800m row
Started at 14 instead of 13 (xtra min rest)
4+10 30# 3:32. 800m row
4+10 / 4:12 / 3 / 4:14 @ 35#
35# DB. 3 rounds, 1 mile bike 2:47, 2 rounds 10 burpees, 1 mile bike 2:50
4+6/4:23/3/4:31
25# & 600’s
4 / 4:30 / 2+14 / 5 MAx but 1K row
second amrap just couldn’t get it together…
4+2; 3:34; 2+10: 3:41
1000m row
MCx
i took a cartoon like slip on the burpees. It’s a shame no one was there to see it
4, 4:35, 2+6, 4:22 25# Total: 25:35
1000 m row btw
3 +17 & 650 row | 1 +13 (totally flat 😖) & 650 row | 10#
25:20
Sharon: 3+34 4:15 3+1 4:15
Ryan (bike): 3+30 3:00 3+? 2:55
MAx