3 rounds each for time of:
- Kettlebell power snatch 10L/10R (53/35#)
- Wall ball 20 reps (20/14# to 10/9′)
- Pull ups (10 reps beginner, 20 reps advanced)
- Thruster 20 reps (55/40#)
WOD Notes: Each round should be hard and fast! You’ll get full recovery between rounds. Pick weights and rep schemes that will allow you to minimize your breaks. (Translation: try to do each movement consecutively!)
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I am hoping to make the 5 o’clock class!
Fine.
I’m in for 6:00 am class
6am for me. Nothing gets me going like thrusters for breakfast, unless I could do wall balls too!
What about a dumbbell thruster sub? Now you’re excited!
Haha no!
Spicy Wod Nik! I like it!
Round three is still punishing me.
I was wondering how this workout went, I’m pumped/nervous as hell for this one. Can’t wait to see the times.
so each round has a different time?
Yep
I am confused….each round has a different time to complete the reps or a different rest time??
Results from 6am and 5pm
Joe 3:27, 3:48, 4:30 Rx
Steph 4:54, 5:02, 4:30 (18, 10, 10 JPU/N, 25)
Nicole 5:43, 5:48, 4:56 (25# DB, 12, 10 pullups)
Eric 2:46, 2:55, 2:57 (35, 14, 25# DB)
Emily 4:14, 4:09, 3:43 (20, 6, N, 25)
John 2:18, 2:26, 2:44 Rx
Mark 2:47, 3:30, 4:00 Rx
Mike 3:19, 4:08, 4:23 (25# DB, 14, 10purple, 35/15)
Lindsey 3:32 4:02, 4:23 (25# DB, 12, 10 P+mm, 35)
Sarah 3:36 4:08, 3:41 (15 DB, 10, 10 B+mm, 15)
Sam 3:48, 4:48, 4:30 (26, 14, 10 B+mm, 35/15)
I just put butter all over my legs cause they are toast.
That doesn’t sound paleo. But great job tonight, and take a freakin rest day! 😉
6:00 results
Morgan 3:44, 3:50, 4:19 (20, 10, 10P+mm, 25)
Joe 3:29, 3:58, 4:46 (26, 20, black 45)
Phil 3:57, 4:51, 6:18 (45, 20, 10, 55)
Jim 3:24, 3:23, 3:29 (35, 20, 10P, 55)
Good job everyone- this workout was tough but def a good one! Nikki, I only used a 20lb dumbbell. I started out with a 25 lb but had to scale it back. Next time I will use a 25lb : )
Results from O’Neill’s Garage:
Barb 4:30, 4:59, 4:54 (20#KB, 10 PU)
Scott 2:55, 3:12, 4:17 (35# KB)
Cragle 2:38, 3:29, 3:34 Rx
Nice work over at the garage! Barb those pullups are coming along.
I would have done shout outs last night but couldn’t function. Barb’s pullups are awesome. Good job to Scott for sticking through this workout. Note to self for the next time this wod comes around (which is hopefully never): Don’t eat a 5 Guys Burger and Hot Dog a half hour before the workout.