WOD
“Good Example”
50-35-20
Calorie Row
Lateral Burpees Over the Bar
40-30-20
Calorie Row
Lateral Burpees Over the Bar
30-20-10
Calorie Row
Lateral Burpees Over the Bar
WOD GUIDANCE & GOALS
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand.
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HOME WOD
600 Meter Run
50-35-20
Burpees
OLYMPIC LIFTING
1 Snatch Pull + 2 Snatches
1 at 70%
5 at 75%
1 Behind the Neck Push Press + 2 Push Press
3×3 at 80%
2 pause back squat + 1 back squat
1 at 70%
3 at 75%
. . . while rowing and burpeeing.
story of my life
🤔
With your dumbbell or kettlebell, complete 20 total snatches (10 per side), alternating arms. Then lunge with the weight overhead in your right hand.. . . while rowing and burpeeing.
15:55, MVx
16:29 MCx
17:19 21, 18, 15 bike, 40, 30, 20 burpees
15:20 MCx
16:03 MCx
16:10 MCx row/MAx burpees
15:38 mcx
16:01 mcx
MVx 12:14 – asthmatic last two days with all the leaf blowing around my building
15:12 MCx
19:03 MCx. Felt every sit-up from yesterday.
16:04 mcx
18:12- step over