NEWS
MON WOD Recording: Here
WOD
“Moon Child”
21-15-9-15-21
Calorie Row
Dumbbell Step Ups
Dumbbell Hang Clean
Weights: 50/35
Height: 20″
21-15-9-15-21
Calorie Row
Dumbbell Step Ups
Dumbbell Hang Clean
Weights: 35/20
Height: 20″
15-12-9-12-15
Calorie Row
Dumbbell Step Ups
Dumbbell Hang Clean
Weights: 25/15
Height: 20″
WOD GUIDANCE & GOALS
Push your pace on the rowing calories. You’ll get to catch your breath on the step ups. The step ups are with two dumbbells held by your sides. Alternate legs for a total of 21 reps, 15 reps, etc. Take the same dumbbells are use them for the hang power cleans. Choose a weight that you can manage for 10 step ups and 10 hang power cleans before resting. Target 15 Minutes.
Post Time to Comments.
HOME WOD
10-8-6-8-10
Flights of Stairs
21-15-9-15-21
Step Ups
10-8-6-8-10
Broad Jumps
ENDURANCE
Rest
15:42. 25#/box jumps
17:16 20# 1 dumbbell for step up
15:32 MAx
18:43 MCx
20:40 MAx too many breaks (grip!)
So much grip!
20:06
21-15-9-15-21
(1) 30# dB for step ups and cleans
17:56 MAx
15:08/ 15lb/no weight on step ups
16:04 MAx
MAx 15:12 wall sits WDB in place of step ups :60/:45/:30/:45/:60
18:22 MCx
16:47 20#’s / unweighted 16″ step ups bc of shin splints (slow and steady)
20:42 (20#, 1 DB for step up)
17:02 25#
18:13
25s for step ups
35s for hang cleans
Grippy AF
19:40 MCx
grip got reaaaallly tired
18:54, MAx with unweighted stepups
17:10 25#
16:40
ski erg
deadlift
hang clean
barbell 55#
17:16 MAx
17:43, 15# for step ups & 25# for hang cleans
20:49 MCx
17:17, 20# (2 DB for left leg step up and 1 DB for right leg step up)
19:45 35# DBs and box jumps.
15:32 max
16:08 20#/larger red stool or step thing no DB – first step up and down on healing Achilles- very happy about that
19:12 30#
18:53 MAx
19:01 MAx
16:17 25#
HOME
Jenna – 18:31 MAx
Alex – 17:40 @ 65# barbell
17:42MCx
18:31 25#
18:18 20#•2 step ups, 25#•2 HPCs
50# cleans
30# steps