WOD: Wed 07.24.2019 “Rhythm Inside”
WOD
“Rhythm Inside”
AMRAP 15
3 Bar Muscle Ups
15 Hang Snatches (75/55)
30 Double Unders
WOD Guidance & Goal:
Scale bar muscle ups to banded bar muscle ups or chest to bar pull ups. Snatches should feel light. Aim to do 10 reps in a row. Target 4+ rounds.
Post Score to Comments. Compare scores HERE.
ENDURANCE
5 rounds
200m at 85%
100m walk or very easy
400m at 90%
100m walk
rest 3 min
BEAST COAST BARBELL: 7/22-7/27
WOD: Tue 07.23.2019 “Panini”
NEWS
Life is NOT about worrying whether or not we PR our workouts. We workout to strengthen our bodies and our minds so we have the ability to enjoy our family, our friends and our lives.
– Pat Sherwood
WOD
In 10 Minutes Establish a Heavy Complex of:
3 Deadlifts
2 Front Squats
1 Push Press
“Panini”
AMRAP 10
20 Deadlifts
15 Front Squats
10 Push Press
*at 70% of above complex
WOD Guidance & Goals:
For 10 minutes, coaches will help you build to a heavy complex of 3 deadlifts, 2 front squats and 1 push press. No squat cleaning into your first front squat. Your push press will be the limiting factor. For the metcon, you’ll do the same movements, for more reps, at 70% of your heaviest successful complex. Target 3-4 rounds.
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WOD: Mon 07.22.2019 “Imaginary Friends”
WOD
“Imaginary Friends”
50/40 Calorie Row
50 Handstand Push Ups
50 Strict Pull ups
50 Wall Balls (20/14)(10/9)
50 Inverted Burpees
50 Toes to Bar
50/40 Calorie Row
WOD Guidance & Goals:
Start with a steady/moderate pace on the row (3-4 minutes) to 50 kipping handstand push ups (break into 5-10 reps at a time). Chip away at the pull ups (2-5 at a time) or reduce reps to 25-35. Inverted burpees are sit to stands plus a kick up to a handstand. Scaling options are sit to stands or ten rounds of 5 hollow rocks + :05 plank hold. Do toes to bar in sets of 3-5 to save hip flexors. Then guns blazing on the final row! Target 30 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
2 Rounds
800m, easy, rest 2 min
400m, fast, rest 1 min
300m, faster, rest :45
200m, fastest, rest :30
100m, sprint, rest :15
800m, easy
REST 4 Min
WOD: Sat 07.20.2019 “Mr. Brightside”
WOD
“Mr. Brightside”
AMRAP 20
12 Burpees
10 Hang Power Cleans
8 Front Squats
6 Shoulder to Overhead
WOD Guidance & Goals:
This workout should feel like you’re out for a 20 minute run at a moderate pace with little to no rest. Choose a weight for the barbell movements that you can cycle through your weakest movement unbroken. Target 6 Rounds.
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WOD: Fri 07.19.2019 “Scars to Your Beautiful”
WOD
“Scars to Your Beautiful”
On the 5 Minutes for 30 Minutes:
1. 40/30 Calorie Bike
2. 800 Meter Run
WOD Guidance & Goals:
At “3,2,1, Go” you will complete 40/30 calories on the bike in 3-4 minutes. You’ll take the remaining time to rest. At the 5 minute mark you’ll run 800 meters, finishing in 3:30-4:30 minutes and resting in the remaining time. You will then flip flop between bike and run until you’ve completed 3 round of each exercise.
Post Times to Comments. Compare scores HERE.
ENDURANCE
Todays workout
WOD: Thu 07.18.2019 “Unbelievers”
WOD
“Unbelievers”
5 Rounds
20 Dumbbell Snatch
25′ Overhead Walking Lunge
20 Dumbbell Step Ups (20/24)
25′ Overhead Walking Lunge
Men: 50#
Women: 35#
WOD Guidance & Goals:
Choose a weight for the dumbbell you can snatch and overhead lunge unbroken for at least the first round. Move through snatches without pausing and take a brief pause before the overhead lunges and do them unbroken. Lunges can be done with either arm, but we suggest alternating each length. If needed, rest just before before the step ups. For the step ups, alternate legs without putting a hand on your stepping leg. The dumbbell can be held by your side, on your shoulder, in the rack position, etc., but not supported by your leg. Target 15 minutes.
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WOD: Wed 07.17.2019 “Rowing Tosh”
NEWS
- TODAY: No Barbell Club in Acton
WOD
“Rowing Tosh”
With a Partner Row
3 Rounds:
250m-500m-750m
WOD Guidance & Goals:
Partner 1 does 250m, then partner 2 completes 250m. Partner one then moves to 500m, followed by partner 2. Then 750m for both athletes. Repeat 2 more times. Sprint the 250, push the 500 and hit your 1k PR pace for the 750. Target 40 minutes
Post Time to Comments. Compare scores HERE.
ENDURANCE
Today’s workout
BEAST COAST BARBELL: 7/15-7/20
Optional accessory work #2:
A) 5×20 back extensions + 10 sec hold locked out at the 20th rep
B) 5×12 per arm single arm DB row (use a bench for the other arm) heavy as possible for all 12 consecutive reps
WOD: Tue 07.16.2019 “Underwater”
NEWS
- BARBELL CLUB: There will be no Barbell Club TOMORROW Wed 7/16 in Acton.
WOD
“Underwater”
21-15-9 Strict Handstand Push Up
42-30-18 Toes to Bar
WOD Guidance & Goals:
Be conservative with the handstand push ups. Do sets of 3 or a third of the reps, come off the wall, shake out your arms, and then continue with the next set. Same strategy for the toes to bar. Do small sets with short breaks to continue forward momentum. Target 10-12 minutes.
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