NEWS
- SPINE/BACK SEMINAR: Saturday at 10am is FULL
WOD
“Zeze”
On the 4 Minute for 16 Minutes
10 Deadlifts (265/185)
10 Burpees
10 Calorie Bike
10 Wall Balls (20/14)(10/9)
WOD Guidance & Goal: The flow of this workout is…Finish the round in 2:30-3 minutes and have at least 1 minute of rest before the next 4 minute interval. The deadlift should be a weight you can do 10 unbroken reps where reps 7-10 are moderately heavy.
Post times per round to Comments.
BARBELL CLUB
push jerks
5×3
3 position clean and jerk
5 sets building
1:49/1:56/2:07/2:21 rx
Good lord that’s fast! Good job man!
Might be fast, but your pic on this is epic! That stache!!!
2:05/2:21/3:02/3:39 Rx
3:05/ 3:14/ 2:54/ 3:23- 150# unbroken, 8 burpees, 7c, 10# WB adjusted # after 1st r
2:52, 2:54. 2:59 155# (straight) 10#
2:49, 2:20, 2:27, 2:30 – 105#, PUs on bar for burpees, 5c, 6# WB 2 bench
2:29/2:42/3:01/3:06
165# DL (straight sets, went light); 14# wb
2:19/2:30/2:40/2:44 105# unbroken, 10#
2:19/ 2:29/ 2:32/ 2:39, 95# DL unbroken, 8 cal bike, 10# WB
Next time do the full 10 cal bike
2:42/2:55/2:26/3:06 #155
I died on the bike. I wonder if I’ll ever feel the love I feel for my Peloton for the Airdyne. I’m guessing no?? ?
1:58, 2:05, 2:35,2:58 @ 225
Completely fell apart after round 2
2:48 – 2:38 – 3:30 – 3:38 @Rx except for 10 PushBalls (push press wall ball throws)
Yea…. a little over-Z on the first couple rounds ?
@135; 2:35 – 2:40 – 2:48 – 2:50
155# DL, 10 cal, 14# WB: 2:13, 2:19, 2:23, 2:33
Cumulative effect of the Devil Bike right there. Will go heavier on the DL next time.
Oops. Wrong last two times: 2:33, 2:43.
2:00/1:58/2:11/2:06
Mods:
10 db cleans 20#
10 1 legged burpees to 24” box
10 c ski erg
10 Russian twist 14# med ball
What’s a “1 legged burpees to 24” box”? Sound treacherous!
look! posting! 2:40, 2:55, 3:05, 3:20. #85 deadlift and stuck with 6# wall ball. still hate burpees…
Yay!!! Keep posting!!!
YAY Mands!!
1:55/ 2:04 / 2:06 / 2:16 165#
1:57/2:22/2:58/3:08 @225# guess I need to work on pacing.
Tabata Handstand Hold – Melissa is The King!! So impressive!!
Back Squats – 3 x 10. 165/180/195
1:48/2:07/2:10/2:16 Rx
2:05 / 2:50 / 3:04 / 3:57 Rx
I strongly dislike 3/4 of these movements so happy just to get thru it. My legs fell off on the bike. I couldn’t have pedaled slower if I tried.
2:22 / 2:26 / 2:40 / 2:32 @225#
unbroken sets but slow biking
1:56 / 2:01 / 2:06 / 2:30
#225
2:08/2:14/2:27:2:28 (I think) 195#
2…..,2:34, 2:44, 2:56; 155#
1:36/1:52/2:29/3:20 rx
holy. smokes.
1:37 – 1:49 – 2:04 – 2:08 rx
That. Bike.
Nice job!
2:34/2:35/2:56/3:19- 135#
Nope
2:02 / 2:11 / 2:28 / 2:28 @ 185#, 16# WB. That was way harder than I thought it would be!
BBC
125/135 each
2:09 / 2:12 / 2:15 / 2:17 (?) Something like that….
Mods (leg):
10 Bench presses (60#) for DL’s
10# WB’s
So glad Jack liked my compression tight 😉
2:13/2:26/2:34/2:52 rx
2:18/2:38/2:58/3:30 rx weight. Cal ad 10/8/8/10