NEWS
THU WOD Recording: Don’t Look Down
THU KIDS Recording: Here
WOD
“Clouds Above”
AMRAP 20
40 Jumping Jacks
20 Dumbbell Back Squats
20 Kettlebell/Dumbbell Swings
20 Dumbbell Step Ups
AMRAP 20
40 Jumping Jacks
20 Dumbbell Back Squats
20 Kettlebell/Dumbbell Swings
20 Dumbbell Step Ups
WOD Guidance & Goals:
With one dumbbell or kettlebell, complete 20 back squats with the db/kb behind your neck. With the same db/kb do 20 swings unbroken as long as possible. For the db/kb step ups hold the weight anyway you’d like except for resting it on your knee. Target 6+ rounds.
httpv://www.youtube.com/watch?v=uZpWHxU-3L0
Post Rounds to Comments.
GENERAL WARM UP
| 20 Jumping Jacks | 10 DB Good Morning | Run:30out/back | ||
| 10 Squats | 10 DB Deadlift | 10 Side Shuffler | ||
| 20 High Knees | 10 DB Squat | 10 Karaoke | ||
| 10 Good Mornings | 10 DB Press | 10 Skips | ||
| 20 Butt Kickers | 10 DB Sit Up | 10 Skaters | ||
| 10 Lunges | ||||
| 20 Lateral Hops | Roll Backs | Spidermen | ||
| 10 Push Ups | Windshield Wipers | Pedal | ||
| 20 Mt. Climbers | ||||
| 10 Sit Ups | ||||
| Arm+Leg Swings | ||||
| Touchdown+Figure 4 |
ENDURANCE
60 min walk/run/hike with 20/14# vest/backpack
BARBELL CLUB
Burgener Strength
1) Snatch: 10 rounds – Every 90 seconds, complete:
1x snatch (70-90% 1 RM)
2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
1x clean and jerk (70-90% 1 RM)
3) Front squat: Work up to a 5 RM
5 + 43
25# db bs and step up
35# kbs
4+90 35# squats, step ups, 30# KB
5+74
45# bb back squat
44# russian kbs (to save the ceiling 🙂 )
20# step up
6 rounds even
shoulder still a lillte jammed up
60 single unders
30#squat
35# KB EH
30# step up to chair
5 + 69 25#
5 rounds 25# swings and step ups, 50# squats
4+75
65# barbell BS
35# KB swings
25# db step ups
5 +76 #20 db. Swings almost to ears
6+80; all over with weights
8 for squats, 20# for swings, 16 for step ups
5+42, 20# db, 15# kb
5+51. 30#db
5+22
95#bb Back squat
53# kB
45# dB step ups
5+19
65# back squat w barbell
35# kB swing and step ups
4+72
35 kbs
20lb dB everything else
4+6
10 burpees for jumping jacks
#65 barbell for BS
#40 KB for swings
#30 DB for step-ups to 20″ (lost time fidgeting with the stupid DB finding a good way to hold it – turns out there ins’t one – lol)
4+30
95#/50kb/50 kb 24”
4 rounds at 18m
Kathy, 35#BB- 26# KB swings and stepups
Kevin- row for JJ- 26# swings- stepups 2 35# DBs
5
35#
2 rds KBS, 3 RKBS
2nd step
7+63 20#
4 + 80
35# DB Back squat
44# KB
2-35# DB step ups
5 + 44
30# DB for BS and step ups
26# KB
Step ups to chair
4 rounds 35# DB, chair
Liz 5 Rounds + 14 JJs, 16#, 18#. 8#
5+92 30# dB, 35# kbs, 30#db step ups
5+10
55#kb
50# db
20 inch box
5+43 @ 20# DB squat and step up, 35# KB swing
4+93 35#
3 mile run
5+89, 25# db
Forgot to mention – did this on 4/27