WOD
“Back + Forth”
100 Double Unders
75 Sit Ups
50 Dumbbell Snatch
25 Burpees
50 Dumbbell Snatch
75 Sit Ups
100 Double Under
75 Sit Ups
50 Dumbbell Snatch
25 Burpees
50 Dumbbell Snatch
75 Sit Ups
100 Double Under
Weight: 50/35
30 Double Unders
75 Sit Ups
50 Dumbbell Snatch
25 Burpees
50 Dumbbell Snatch
75 Sit Ups
30 Double Under
75 Sit Ups
50 Dumbbell Snatch
25 Burpees
50 Dumbbell Snatch
75 Sit Ups
30 Double Under
Weight: 35/20
150 Single Unders
50 Sit Ups
35 Dumbbell Snatch
15 Burpees
35 Dumbbell Snatch
50 Sit Ups
150 Single Under
50 Sit Ups
35 Dumbbell Snatch
15 Burpees
35 Dumbbell Snatch
50 Sit Ups
150 Single Under
Weight: 25/15
WOD GUIDANCE & GOALS
Love a good ladder workout! Start with 100 dubs (or around 2:00 of work), then recover during the 75 sit ups (try to complete in one set). For the dumbbell snatches, choose a weight you can cycle for 20-25 reps before having to pause. Alternate arms on the snatches. Do the burpees unbroken at a moderate pace, then try to go faster on the way back up the ladder! Target 17 minutes.
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HOME WOD
100 Jumping Jacks
75 Sit Ups
50 Squats
25 Burpees
50 Squats
75 Sit Ups
100 Jumping Jacks
75 Sit Ups
50 Squats
25 Burpees
50 Squats
75 Sit Ups
100 Jumping Jacks
ENDURANCE
Rest
14:11 MCx
Unbroken dubs, yesss!
They were incredible and motivating to watch! I didn’t follow suit, but was inspired nonetheless 😂
18:18 60 dubs, 25# and a bathroom break
14:17, MVx, 20#
18:28 mcx- slow and steady
Just some of us are slower and less steady than others…
19:16 MCx
15:36 MCx
18:17 — 75 dubs, 25# snatches
17:32 MCx
First set dubz unbroken. Second set of dubz 62 & 38
16:20 Mcx w/35#
16:14 MCx
18:58 50# 150 Singles
18:10 mcx
—got out in one piece. mission accomplished.
19:14 mcx
Then some foundations wooo!!
14:48 Mcx
15:32 MC w/ 33 cal bike for the dubs
17:07 MCx
Really struggling getting over 25 linked dubs consistently lately…
16:33 MCx