NEWS
WED WOD Recording: The Operator
WED Core + Mobility: Here
WOD
“Go Bang”
30 Dumbbell Facing Burpees
30 Push Press
100 Meter Dumbbell Carry
20 Dumbbell Facing Burpees
20 Push Press
200 Meter Dumbbell Carry
10 Dumbbell Facing Burpees
10 Push Press
300 Meter Dumbbell Carry
WOD Guidance & Goals:
Facing your dumbbell, complete 30 burpees jumping over the dumbbell with two feet. You do not have to open your hips or clap at the top. Take the same dumbbell (suggested: 50/35) and do 15 dumbbell push press (dip, drive then press NO redip at the knees or hips) then switch arms for another 15 reps. If you have two dumbbells (or kettlebells) do 15 total reps. Then, take one dumbbell held across your chest, and run/skip/jog/walk 100 meters. The next round you’ll do 20 reps of each movement but a 200 meter carry. Third round is 10 reps with a 300 meter carry. Target 12 minutes.
httpv://www.youtube.com/watch?v=whl1xbmV7mw
Post Time to Comments.
12:43 25#
That was harder than it looked!
13:20 ? with 25#
that was a lot of burpees, thanks for the coaching Erica!
14:47 25#, on treadmill walked 3.5 at 3.0 incline
13:06/ 20#
16:35 #30. I guess my best mall walk didn’t cut it!!
12:54 75# PP and burpees over barbell, 25# for “shuffles”
So awesome to see Bill B and Alexa F crushing this WOD during my run this morning!
(Ran 5 miles instead and HOPING to do Wed’s WOD later – still sore from the Cindy WOD tho!)
12:43
75# barbell for PP and Burpees
35# DB for carries
12:06- 25# for everything/ stairs
12:48 20#. Holy cow Erin doing push press w 75. Amazing
And Michele too. Amazing
14:15 -first 15PP @30# then rest at 25#
Rahul 15:19 30#
16:40 35#
slow burpees. Treadmill walk with moderate incline (occasionally rested db on shoulder — hard to walk with that thing in front rack!)
11:57 (115# PP & 50# DB)…totally missed the instructions to run/shuffle w/ DB across chest. I ran w/ it on my shoulder. My bad.
12:56 115# bb and 50 kB
15:23
50# dumbbell and single arm db push presses
— left arm push presses after that first set of 30 burpees and those front-rack carries were brutal
— fun one today
oy vey 15:40. #30 dumbbell and single arm db push presses
11:42 45# Db (2 at a time on the presses so 1/2 reps).Those longer carry’s were tough
lunchtime wod – 16:01 2 25# DBs for PP, 1 for carry…50/50/50
12:22 30#db. Shame I quarantined with only 30s. Actually… it isn’t a shame.
15:35
Used 35#DB – 2 of them for PP 15-12-9
Single – 35DB for walks.
I think 14:05 burpees over bb.
Did 25# db for first 2 rounds, 65# pp 3rd.
25# shuffle
14:26 55# barbell pp 35# shuffles
Jenna 12:01 @ 20# DB single arm push press, first set of stairs. 35# KB second and third sets of stairs
Alex 14:58 @50# DB for all
17:28
115# bbell for press and burpees
50# walks
30 min peloton
12:55 1/2 burpees/15# DB 40/100m jazzercise stepups – after wod 30 burpees