WOD: Sat 04.20.2019 “Not a Love Song”
NEWS
- TOMORROW 4/21: Closed. No RNG
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30a
WOD
“Not A Love Song”
In 40 Minutes
1 Mile Run
100 Front Squats (95/65)
100 Burpees
1K Row
In remaining time run as far as possible
WOD Guidance & Goal: The goal for this workout is to finish the run, squats, burpees and row around 30 minutes. In the remaining time try to run about another mile.
Post Reps to Comments.
WOD: Fri 04.19.2019 “Rear Seats”
NEWS
- SUNDAY 4/21: Closed. No RNG
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30a
WOD
“Rear Seats”
AMRAP 18
9 Hang Power Cleans (185/135)
12 Toes to Bar
15 Box Jumps (24/20)
WOD Guidance & Goal: Choose a weight for the hang power cleans that you can do for 3 reps. Manage grip on the toes to bar by breaking reps into 6 and 6. Steady pace on the box jumps. Target 6 rounds.
Post Rounds to Comments.
ENDURANCE
30 min, on the min do :10 sprint
BEAST COAST BARBELL: 4/15-4/19
Thursday: getting complex
A) 6x(1+1) Snatch +hang snatch (above knee) @80%
B) 6x(1+2) Clean & Jerk @80%
C) complex:
3×12 strict dips
3×12 strict press (challenging weight, 12 unbroken)
WOD: Thu 04.18.2019 Back Squat + Bench
NEWS
- APRIL VACATION WEEK (4/15-4/20): No Teens
- SUNDAY 4/21: Closed. No RNG
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30a
WOD
Back Squat
3×6, across
Bench
3×6, across
WOD Guidance & Goal: For both lifts, do the same weight across. Coaches will help you build to 75-80% of your 1 rep max.
Post Weights to Comments. Compare scores HERE.
ENDURANCE
4 rounds
400m, rest 1 min
800m, rest 2 min
WOD: Wed 04.17.2019 “Don’t You Tell Me”
NEWS
- APRIL VACATION WEEK (4/15-4/20): No Teens
- SUNDAY 4/21: Closed. No RNG
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30a
WOD
“Don’t You Tell Me”
3 Rounds
25 Deadlifts (225/155)
30/25 Calorie Bike
WOD Guidance & Goal: Choose a weight you can do 10 deadlifts in a row. During the workout, do sets of 5 with small breaks. Push to complete calories under 2 minutes. Aim to complete workout in 10 minutes.
Post Score to Comments. Compare scores HERE.
ENDURANCE
1k, 500m, 700m, 300m, 600m, 200m
3 min rest between each effort
WOD: Tue 04.16.2019 “Boat Race”
NEWS
- APRIL VACATION WEEK (4/15-4/20): No Teens
- SUNDAY 4/21: Closed. No RNG
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30a
WOD
“Boat Race”
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes
WOD Guidance & Goal: The row and the run are a sprint. Go as fast as possible. There is plenty of time to recover.
Post Intervals to Comments. Compare scores HERE.
WOD: Mon 04.15.2019 “Sangria Wine”
NEWS
- TODAY: 5:30a, 9a, 5:30 and Barbell ONLY!!
- APRIL VACATION WEEK (4/15-4/20): No Teens
- SUNDAY 4/21: Closed. No RNG
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30am
WOD
“Sangria Wine”
50 Chest to Bar Pull Ups
100 Overhead Squats (75/55)
200 Double Under
WOD Guidance & Goal: For the c2b, you should be able to get 3-5 in row. For the ohs, you should be able to get 10-15 in a row. For the double unders, you should be able to get 20 in row. Aim to complete around 15 minutes
Post Time to Comments. Compare scores HERE.
ENDURANCE
3 x (5 min moderate, 5 min easy) 2 min rest between sets
WOD: Sun 04.14.2019 RNG 8am
NEWS
- TOMORROW MARATHON MONDAY (4/15) SCHEDULE: 5:30a, 9a, 5:30p and Barbell Club (Wayland)
- APRIL VACATION WEEK (4/15-4/20): No Teens
- SUNDAY 4/21: Closed. No RNG
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30am
WOD: Sat 04.13.2019 “No Faux”
NEWS
- MARATHON MONDAY (4/15) SCHEDULE: 5:30a, 9a, 5:30p and Barbell Club (Wayland)
- APRIL VACATION WEEK (4/15-4/20): No Teens
- BEAST COAST BARBELL: Mock meet on Saturday April 27th at 10:30am
WOD
“No Faux”
AMRAP 17:
60 Calorie Row
50 Kettlebell Lunges (53/35)
40 Sit Ups
30 Push Ups
20 Bar Muscle Ups
WOD Guidance & Goal: The goal is to get through this chipper and potentially into the second round. 60 calories will take around 4 minutes at a moderate pace. Get through half of the lunges before placing the kettlebells down, cruise through the sit ups unbroken, sets of 10 on the push ups, and small sets of bar muscle ups with quick breaks.
Post Reps to Comments. Compare scores HERE.