30-24-18-12-6 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post time to comments.
Stimulus and Strategy:
Today, we have a longer-duration triplet. Aim to complete the first set in 6 minutes or less. Stay smooth on this one — none of the movements should stop you in your tracks, and with the descending rep scheme, aim to keep the pace up. Choose a dumbbell loading that allows you to complete at least 15 reps to start.
Intermediate option:
24-18-12-6-3 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
18-12-6-3 reps for time of:
Calorie row
Burpees
Alternating dumbbell hang snatches
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Resources:
Rowing Technique Tips
The Lateral Burpee Over the Rower
The Dumbbell Power Snatch
The Burpee
The Dumbbell Hang Power Snatch
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Comments on 260110
115 Comments
Yesterday’s WOD first:
basically only completed all the 50’ handstand walks in :90/each round, then did 3x20 toes to rings and 100 walking lunges.
Ate lunch, rested an hour;
Today’s WOD:
Rx 17:33
47 6' 190lbs
RX 19:17
Intermediate+
Started RX but lost too much time on burpees. Changed to Int after the 1st round
30/18/12/6/3
burpees are my weakness!
33:27
RX - 53#
M56-72Kg/160#
M/44/205
18:27
RX 22:49
Trying to get back into peak shape
35lbs DB
27:54
Rx 14:50
*All Rows >1300 Cal/hr
*Unbroken DB Snatches
**Proud of pushing the Pace on the Rower and keeping it above 1300 Cal/hr!
Great time! Good work!
Definitely a time of which to be proud! Well done.
Male, 47 years old, 185 lbs. Trying to keep moving. Year 17 and going. Happy Saturday!
21:59 RX.
Here's to many more years! Good work!
CrossFit Katy Drew Reeves?
Intermediate scaled with regular burpees & Calorie Bike
“Don’t Waste Ya Life” - LeCrae. #LetsGo.
58M - 20:05 RX Garage gym in Alaska at a moderate pace.
That's a very nice pace! Great job!
Male , 185lbs Time 15:47 RX
Excellent!
Last travel workout. For about a week.
21-15-9
pull-ups
kb swings, 35#
push-ups on a bosu ball
9:27
Nice one! Great job keeping up the work on travel!
40lb db
21:42
55lb db
35.55
Ladies RX 22:39
35# DBs are heaviest I have. Did the burps using some old Perfect Pushup things to reduce flexion of the left wrist. It was that or knuckles on concrete - didn't feel like tearing them up plus the bars gave an additional deficit in the pushup part. This was not a good effort for me - rows were fine, steady pace on the burps, everything UB, but I could not get it together with HR and breathing so I got winded quickly and sustained making transitions slow to keep Pukie from visiting. Oh well, live to train another day.
Great Link! 👊🏻
Great job working around the wrist issue & great time in general! The windedness was for sure a thing!
Nice!!!
First wod in over 12 years. Felt pretty good!
16:37 (:
That's an excellent return time! Welcome back!
Rx with lateral burpees over a 20# medicine ball, slightly higher than ERG but no room for burpees over rower with set up today.
21:51
I was REALLY hoping for well sub 20, but this upper respiratory business has me easily winded & dizzy still, but no way I was passing up burpees AND DB snatches.
I'll get it next time, as WOD is my witness!!!
Haha greaaaat effort Favo! 💪🏻
Lovely efforts!
Definitely a good challenge! Nice work.
30/24/18 3 moviments 35lbs
12kcal row ✅
No tenía mancuerna de 20lbs así que use la de 25 🫶🏼 Horrible los sets de 24 y 18 🙉
16.35 Rx
Second that! Terrific job!
Grindy on the first 2 sets
Great time@ Rx Jacob!
R Alford, 69yo, 6ft/ 187# Spicewood, Tx
29:13- Rx except forward Burps not over rower
Lots of sweat. Slippery garage floor for burpees.
M34/175/5’9
19:15RX
Great job!
Beginner option:9:06
M 53/78kg/175cm
RX 27:55min
30-24-18-12-6 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches
♂ 50-lb dumbbell=23 kg
Warm up of 50 box jumps 40 wall ball 30 decline Russian twist with 20# KB 20 push ups, 10 pull ups
That's a serious warm up! Good work!
Rx
18:45
I guess the late morning handicap is marginally less than the regular morning one.
That's an excellent time, Sam
I'd say no evident handicap for time on this one!
M/37/205/6’2”
15:27 RX
⚡
Outstanding!
Glad to see you posting on here again!
Fantastic still getting solid work in as you continue to recover!
✊🏻
Women's rx
30:15
m/55/180
Off to boxing class--this could be ugly
Rx 18:21
Nice time!
56M
21:08
30 down to 6 w/ 40# DB’s
Great, Steven!
M/49/6’4”/225#
Intermediate w/ 40 db
18:22
22:22
Regular burpees
30lb dumbbell
56m
40# DB
27:09
25:40 intermediate. Good one
17:04
Awesome, Luis!
Nice!
RX - 35lb db
21-17-13-8-4 cal A/B come da tabella di comparazione
30-24-18-12-6
Burpees over Db
Alt db snatch db@15kg
Time 20’29”
RX：19：05
Excellent!
💦
💦confirmed! Well done!
M52/5'11/225#
24-18-12-6-3 reps for time of:
Calorie row
Burpees
Alternating dumbbell snatches
18:07
Snatches: 35#
Insanely fast if Rx! Even if scaled!
15kg dumbbell.
WOD as warm up for shoveling! Nice! Putting those muscles to practical use!
19:47
Intermediate option with kettlebell snatch instead of dumbbell
Beginner option:
18-12-6-3 reps for time of:
Calorie row
Burpees
Alternating dumbbell hang snatches
♀ 10-lb dumbbell
♂ 15-lb dumbbell
8:29
Notes: very fatigued feeling in shoulders/neck on all three movements. Overhead position on DB fel very tight. But not pain, aside from headache that started immediately on first row. Post workout front of neck feeling very fatigued.
Try relaxing your face
Assuming there is no underlying medical condition, which perhaps you should have checked, if it persists, you could try a sport mouth/air guard. Could be you are clenching your jaw/grinding your teeth with effort. Not uncommon & in keeping with what Sam said about relaxing facial muscles.