NEWS
TUE WOD Recording: Here
WOD
“Hungry-Man”
20 Minutes for Quality
20 Dumbbell Bent Over Row
20 Dumbbell Glute Bridge
20 Dumbbell Upright Row
20 Dumbbell 3-Way Lunge
20 Dumbbell Curls
200 Meter Suitcase Carry
— Rest 2 Minutes —
10 Minutes for Quality
20 Bicycle Sit Ups
20 Side Plank with Crunch
5 Slow Inchworms
20 Flutter Kicks
20 Toe Reach
20 Dumbbell Bent Over Row
20 Dumbbell Glute Bridge
20 Dumbbell Upright Row
20 Dumbbell 3-Way Lunge
20 Dumbbell Curls
200 Meter Suitcase Carry
— Rest 2 Minutes —
10 Minutes for Quality
20 Bicycle Sit Ups
20 Side Plank with Crunch
5 Slow Inchworms
20 Flutter Kicks
20 Toe Reach
Weight: 50/35
20 Minutes for Quality
20 Dumbbell Bent Over Row
20 Dumbbell Glute Bridge
20 Dumbbell Upright Row
20 Dumbbell 3-Way Lunge
20 Dumbbell Curls
200 Meter Suitcase Carry
— Rest 2 Minutes —
10 Minutes for Quality
20 Bicycle Sit Ups
20 Side Plank with Crunch
5 Slow Inchworms
20 Flutter Kicks
20 Toe Reach
20 Dumbbell Bent Over Row
20 Dumbbell Glute Bridge
20 Dumbbell Upright Row
20 Dumbbell 3-Way Lunge
20 Dumbbell Curls
200 Meter Suitcase Carry
— Rest 2 Minutes —
10 Minutes for Quality
20 Bicycle Sit Ups
20 Side Plank with Crunch
5 Slow Inchworms
20 Flutter Kicks
20 Toe Reach
Weight: 35/20
20 Minutes for Quality
20 Dumbbell Bent Over Row
20 Dumbbell Glute Bridge
20 Dumbbell Upright Row
20 Dumbbell 3-Way Lunge
20 Dumbbell Curls
200 Meter Suitcase Carry
— Rest 2 Minutes —
10 Minutes for Quality
20 Bicycle Sit Ups
20 Side Plank with Crunch
5 Slow Inchworms
20 Flutter Kicks
20 Toe Reach
20 Dumbbell Bent Over Row
20 Dumbbell Glute Bridge
20 Dumbbell Upright Row
20 Dumbbell 3-Way Lunge
20 Dumbbell Curls
200 Meter Suitcase Carry
— Rest 2 Minutes —
10 Minutes for Quality
20 Bicycle Sit Ups
20 Side Plank with Crunch
5 Slow Inchworms
20 Flutter Kicks
20 Toe Reach
Weight: 25/15
WOD GUIDANCE & GOALS
Both sections of today’s workout are for quality not time/reps. Use 1 dumbbell all movements. The hold both ends, the glute bridge hold across your hips, the upright row hold the middle handle with both hands, the lunges hold in the rack position, the curls hold both ends, and the suitcase carry hold by the handle, switching hands at the 100m mark. With the abs, go slow and feel the burn (yup!)
Post Reps to Comments.
HOME WOD
20 Minutes for Quality
20 Dumbbell Glute Bridge
20 Dumbbell 3-Way Lunge
200 Meter Run
— Rest 2 Minutes —
10 Minutes for Quality
20 Bicycle Sit Ups
20 Side Plank with Crunch
5 Slow Inchworms
20 Flutter Kicks
20 Toe Reach
20 Dumbbell Glute Bridge
20 Dumbbell 3-Way Lunge
200 Meter Run
— Rest 2 Minutes —
10 Minutes for Quality
20 Bicycle Sit Ups
20 Side Plank with Crunch
5 Slow Inchworms
20 Flutter Kicks
20 Toe Reach
ENDURANCE
5 rounds
50m sprint, 100m jog, 150m run, walk 100m
25#
15# for lunges, 20# for rest
1+96 @50
2+43
35# (except 10# for triple lunges)
Oh yeah – 2 rds even and 2 + 40
2+15 – Body Weight Lunges
2+40
25# for 3 way lunges & curls, 35# for everything else
2 rounds each;
35# upright row, lunges, curls;
50# bent over row, bridge, carry
2 (finished farmers carry over time cap) / 2+40 – 35#
2+20 MCx (Bodyweight Lunges)
2+42
MAx 1+72 20#, 2+20
2 + 60 (no weight for lunges) and 2 +40. #30
1round+76 reps @ 35#
2rounds+35reps
Mcx approx 2 rounds each
1+90 / 3+93 Mcx
50# DB BORs, GBs, Curls
35# DB URs, 3-Way Lunge
40# DB Suitcase Carry
1 round then to 16 3-Way lunges
The remainder 2 rounds, knee down on Side Plank with Crunch
2 rounds of each MC with 15# 3 way lunges.
1+83 @ 50
2+50
2+10 MCx
45# for bent over rows/glute bridges
30# for all else