WOD
“Midnight Rain”
10-9-8-7-6-5-4-3-2-1 DB Snatch
20 Double Unders
15 Sit Ups
10 Push Ups
20-18-16-14-12-10-8-6-4-2 Bike
20 Double Unders
15 Sit Ups
10 Push Ups
20-18-16-14-12-10-8-6-4-2 Bike
Weight: 50/35
10-9-8-7-6-5-4-3-2-1 DB Snatch
5 Attempts
15 Sit Ups
10 Box Push Ups
20-18-16-14-12-10-8-6-4-2 Bike
5 Attempts
15 Sit Ups
10 Box Push Ups
20-18-16-14-12-10-8-6-4-2 Bike
Weight: 35/20
10-9-8-7-6-5-4-3-2-1 DB Snatch
30 Single Unders
15 Sit Ups
10 Push Ups
10-9-8-7-6-5-4-3-2-1 Bike
Weight: 25/15
WOD GUIDANCE & GOALS
Choose a weight for the snatches that you can quickly cycle through every set unbroken. The sets of double unders will take :30 or less to complete. The sit ups and push ups will take under :30 to complete as well. The bike calories will take around 2:00 minutes to complete, and by the round of 10 calories you will be finishing under one minute. Target 20-25 minutes.
Post Time to Comments.
HOME WOD
10-9-8-7-6-5-4-3-2-1 Burpees
20-18-16-14-12-10-8-6-4-2 Jumping Jacks
15 Sit Ups
10 Push Ups
200 Meter Run
OLYMPIC LIFTING
Snatch
2 at 70, 75 and 80%
4 at 85%
Clean + Jerk
2 at 70, 75 and 80%
4 at 85%
Back Squat
3 at 70%
3×3 at 75%
29:10 MCX
Through round of 5 + 2 reps MVx
8 rounds + 37 25# Hang, 1/2 bike calories
25:33 MCx
25:25 su
9+16, 30# & box push-ups
(Should have done MCx or just finished over the cap of 30 min)
Capped Into the 8th round
24:24 mcx
25:30 mcx
26:10 MCx
33:36
20#/5 pushups
Not sure if I did an extra round somewhere….had to finish this one though.
MAx completed 8 rnds
29:29 MCx
29:29
30 single unders, as I still cannot get those elusive dubs
@ cap had last round left + 14
mcx
30:34 -50# – couple of miscounts + lack of oomph on the bike 🤦🏻♂️