NEWS
- WED WOD Recording: Here
- SATURDAY 10/31: Is HALLOWEEN!! Wear a workout friendly costume to class!
WOD
“Ima Boss”
On the 5 Minute for 4 Rounds
12 Dumbbell Deadlifts
18 Burpees
24 Sit Ups
36 Double Unders
12 Dumbbell Deadlifts
18 Burpees
24 Sit Ups
36 Double Unders
Weight: 50/35
On the 5 Minute for 4 Rounds
12 Dumbbell Deadlifts
18 Burpees
24 Sit Ups
12 Attempts
12 Dumbbell Deadlifts
18 Burpees
24 Sit Ups
12 Attempts
Weight: 35/20
On the 5 Minute for 4 Rounds
12 Dumbbell Deadlifts
12 Burpees
24 Sit Ups
50 Single Unders
12 Dumbbell Deadlifts
12 Burpees
24 Sit Ups
50 Single Unders
Weight: 25/15
WOD GUIDANCE & GOALS
On the 5 minute, complete the list of work as fast as possible! The deadlifts should be unbroken at least the first two rounds. Find a steady pace on the burpees (will take around :60-:90), and catch your breath on the sit ups (:30-:45). Try to do the double unders in one set (or 12 attempts or 50 singles), these should take :30-:45, but no more than a minute. Target 2:30-3 min per round.
Post Intervals to Comments.
HOME WOD
On the 5 Minute for 4 Rounds
12 Glute Bridge
18 Burpees
24 Sit Ups
36 Jumping Jacks
ENDURANCE
Rest
3:33, 3::23, 3:03, 4:12 25#
2:20 / 2:19 / 2:25 / 2:32 MCx
3:07 /3:00 /3:01/2:56, 20# 12 burpees, 50 SUs
3:01/2:36/2:39/2:41 mcx
3:08, 3:16 (had to tie shoe midway thru dubs); 3:06; 3:33 (dub flubs)
35#
2:37; 2:35; 2:44; 2:50
50#, burpees no jumps, and singles.
3:05 / 2:50 / 2:57 / 2:58 MAx
Happy Birthday, GREG!!!!
2:11/2:07/2:05/2:06 MCx
35#
DU with time cap 3:30 except last
3:30/3:30?/3:30/5
20/20/17/29
MCx 2:00/1:41/1:42/1:48
HBD Greg!
2:24/:20/:20/:19
MVx but with 2/30# DBs
1st jumping since July!!
and real burpees – who am i??
3:06/2:48/2:50/2:54 MCx, 12 ATT
2:30, :20, :23, :27 MCx
2:29/3:00/3:39/3:33 25#
2:29/2:30/2:31/2:32. MCx
2:15/:13/:16/:19 mcx
2:48, 2:55, 2:55, 3:05 MCx
2:36/36/46/54. 35#. 50 SU
2:35/:33/:32/:37 20#, 12 burpees, 50 single unders – first massage in 10 months yesterday (used to have monthly) – body felt so funky today..like someone moved the furniture internally…
2:02 — 2:05 — 2:07 — 2:09 mcx
MCx
2:25 (only 25 dubs – no idea why?), 2:49, 3:12, 3:39
Dubs left the room after the 2nd round
3:05 / 3:17 / 3:27 / 4:00
50#
DUA (S/D/D)
2:23 / 2:13 / 2:04 / 2:27
Disqualified: I did 35 DUs instead of 36 in each round.
Put me on the DQ list as well, I only did 35 too!
2:52/3:01/3:39/3:50 MC
15 ball slams for DUs
2:53/2:48/2:50/2:50 MCx
In&Outs, 50 Singles
2:12, 2:10, 2:02, 2:00
2:32/2:37/2:56/3:03 MCx
45# • 2 DBDLs
18 Burpees
24 Sit Ups
12 SUSUDUs
3:59 3:51 4:00 4:07
3:38 (att) / 3:18 (su) / 3:19 / 3:18 20# MVx
@ home 3:15/3:23/3:29/3:29
30#’s & jumping jacks (ceilings too low for DU)
Burpees are harder at home??
35#/Singles
2:59/2:47/2:55/2:55
2:50; 3:17; 3:35; 3:27 35#, 50SU
1:58 / 1:48 / 1:52 / 1:50
30# su
1:57/1:58/2:00/2:20
50 SUs
2:42/ :49 /:55 /:44
MCx
3:20 3:11 3:25 3:32 @ 30#