NEWS
- REMINDER: Zoom is now at 8am
- THU WOD Recording: Here
WOD
“From The Block”
3 Rounds
20 Thrusters
10 Bar Muscle Ups
20 Bar Facing Burpees
Weight: 135/95
3 Rounds
20 Thrusters
10 Chest to Bar Pull Ups
20 Lateral Burpees
Weight: 95/65
3 Rounds
15 Thrusters
15 Ring Rows
15 Burpees
Weight: 75/55
WOD GUIDANCE & GOALS
The thruster weight should feel challenging enough that you have to break at rep 10. The pulling movement, do fast singles or sets of 3-5, and find a moderate pace for the burpees (keep moving!) Target 20 minutes.
Post Time to Comments.
HOME WOD
3 Rounds
30 1.5 squats
30 Burpees
ENDURANCE
5 x 800m, walk 200m between sets
19:16 65#, Ctb, bar facing
16:45 RX
OUCH! Lots of girl grunts
I spent a lot of time watching your awesome BMU!!
Teach me how to do that awesome pony tail flip
26:14 MCx…
19:27 MA – black band SPU
18:38
first round at 60#, last 2 rounds at 55#
banded pu
lateral bp
18:41
85# (squats to bench): kpu; lateral burpees)
23:13 95#/5 banded BMU/bar facing
28:05 MCx
Way to go Jim!!
um… jimbo…
75# lateral. In and outs at end
16:53 55#/ black banded muscle ups/ step over bar burpees
19:29 55# 6,5,5,4/KPullUps/lateral
23:04 (55# and kipping pull ups)
24:34
75#, 5 BMU/5 C2B each round
18:17 55#, banded C2B, lateral step overs
16:49 max
15:32 MA – 55#
16:41- MAx
17:22 – 75# / kipping
22:45 W/95#thr
21:26
)
75# (started at 95, then 85, then 75
CTB
lateral
23:12 MAx – KPU
26:56 – 5 BMU
15:36-MV, 45lb, thrusters to the bench/RR/Regular Burpees
16:26, 55#, 5 kpu & 3 bl band strict pu’s
Rebuilding is hard.
23:00
65# Thrusters, RBPUs, Lateral Burpees
HOME
12:35
10 35# barbell box step ups
10 hang snatches
10 sit ups
10 box dips
20 bar facing burpees
Knee hurt in warm up squats, shoulder hurt in warm up presses
We have a barbell and plates but no clips so couldn’t add weight
19:23 – mcx at 95#
MVx 9;30