WOD: Thu 04.20.2017 “Gold” 2017-07-26T16:44:26-04:00By Mel|Tags: bar muscle up, barbell club, clean and jerk, handstand walk|35 Comments Jon. NEWSTHIS SUNDAY 4/23: RNG – High/Low Class. Wear your best 80’s workout gear CLINIC – 9a: The how/why behind PROGRAMMING and SCALING to get the best results from your workout. YOGA – 4:30p with Gretchen WOD“Gold” 5 Rounds: 4 Clean and Jerks (225/155) 6 Bar Muscle Ups 40 Foot Handstand Walk Post Time to Comments. BARBELL CLUB5 rounds Bergener Warm Up *empty bar Snatch Tempo Pause Pulls 2 seconds at 3 positions 3×5 reps In the hole back squats 3×4 reps Take the bar from the lowest bottom position of the back squat. On the 4th rep take 10 seconds to get the bar back down Share your WOD with your buddies! FacebookTwitterLinkedInEmail 35 Comments Brett Thu 04.20.2017 at 7:22amLog in to Reply 19:28 95#, purple C2B (work on linking), bear walk Ted Thu 04.20.2017 at 7:37amLog in to Reply 17:59 85#, 6 RBKPUs, 4 WWs Kathy C Thu 04.20.2017 at 7:39amLog in to Reply 17:45, 60#, cleans, 6c bike, 20 SUs pancho Thu 04.20.2017 at 7:41amLog in to Reply 24 min; 125#; attempts w/ blue band (got about 6 MU total); handstand walks (and falls haha) Kevin Clarke Thu 04.20.2017 at 7:42amLog in to Reply 14:24?, 45#, RRs, SUs Melissa Thu 04.20.2017 at 7:43amLog in to Reply 4 @cap 95# purple ctb to work linking/hsw btartufo Thu 04.20.2017 at 7:47amLog in to Reply 17:09 165# C&J/blue band C2B/bear crawl Barbell!! Dusty Thu 04.20.2017 at 7:57amLog in to Reply 23:01 175# Pete Thu 04.20.2017 at 8:54amLog in to Reply 3+2. 125#. Red band. Got about half bmus John.H Thu 04.20.2017 at 9:08amLog in to Reply 4+1 185# BMUA Libbi Thu 04.20.2017 at 9:34amLog in to Reply 17:47 #75, red ctb, hsw Willis Thu 04.20.2017 at 9:37amLog in to Reply Nothing in the tank this am. 165 for C&J. 4 BMU/round. HS Flails. “finished” 4 rounds at the cap. Looking forward to the next time we do this, so that I can redeem. Eric Thu 04.20.2017 at 9:54amLog in to Reply 19:53 — 115#, RBC2B, hsw Bill Thu 04.20.2017 at 10:21amLog in to Reply Similar to Willis. Nothing in the tank. Gave it my best effort for today. 2+9 (185#) (Wrote 2+5 on the board but forgot to add the 4 C&J I did before the BMU’s) nfitz Thu 04.20.2017 at 10:48amLog in to Reply 4 rounds at cap. 115#/rbctb/ww Moon (SG) Thu 04.20.2017 at 10:55amLog in to Reply 19:27 / 95# / CTB + dips / HSW Welcome back Kenny! Moon (SG) Thu 04.20.2017 at 6:12pmLog in to Reply Also ran a slow 3 miles @8:45 pace in the afternoon – my legs are toast from Wed’s WOD Tony P Thu 04.20.2017 at 11:46amLog in to Reply 21:?? – 135# / BMU / wall walks britt Thu 04.20.2017 at 2:02pmLog in to Reply 4+4 at cap 75#, blue band bmu, 4 pathetic looking wall walks Round 1 and 2: 4 successful bmu, round 3 and 4: 6! Thank you Michele for all the pointers today! Amanda Thu 04.20.2017 at 2:23pmLog in to Reply 16:30 45#/bb PU/bench dips/2x:15 HSH KenM Thu 04.20.2017 at 2:38pmLog in to Reply 13:59 #135 from 20 inch box for cleans/jerks 6 CTB and 6 ring dips 40′ Handstand walks First WOD in 153 days! Felt good being back in the gym, great work 9:30! Rap Thu 04.20.2017 at 5:12pmLog in to Reply Keeeeennnnnnnnyyyyyy!!! Welcome back dude! Bill Thu 04.20.2017 at 5:18pmLog in to Reply Love it! Congrats and welcome back! Amanda Thu 04.20.2017 at 5:33pmLog in to Reply I meant to say welcome back too, it was so nice to see you in class again! Jim B Thu 04.20.2017 at 7:07pmLog in to Reply So cool, Kenny. Great to hear you are back!!!! Erin Thu 04.20.2017 at 5:21pmLog in to Reply 21:43 85# / BMU ATT and CTB w/ blue band / HSW Jay Thu 04.20.2017 at 6:26pmLog in to Reply 4 rounds +9 at the cap with HSWalks to the wall (2-3 steps each) C&J @ 125#, could have gone heavier, but was really hoping to get a bandless BMU. First two rounds of BMUs with green band, then one round with blue band, 4th round with red band, and tried a few in last round with no band, but was EXHAUSTED… so went back to Ted band for final 5 before time cap. These elusive BMUs are so close I can taste them… !!! Chris N Thu 04.20.2017 at 7:10pmLog in to Reply 3+6 – 205# Rap Thu 04.20.2017 at 7:17pmLog in to Reply 19:53 rx Maria Thu 04.20.2017 at 8:30pmLog in to Reply 3+5 115#, I did all 6 Bar muscle ups per round and re-did my fails which were only 3 out of the 19. So I did the most BMUs in my life in this wod alone. , then also tried the 40ft of handstand walking and made some progress. erica Fri 04.21.2017 at 2:23pmLog in to Reply YES MARIA!! Liz Price Thu 04.20.2017 at 9:45pmLog in to Reply 19:51 – 70# C&J, purple band kipping pull ups, “wall-walks.” zdn Fri 04.21.2017 at 9:01amLog in to Reply 3+4 not RX. 175#, hand stand walk flails / falls erica Fri 04.21.2017 at 2:23pmLog in to Reply 4 rds at cap 125# Barbell cash-out Mel Fri 04.21.2017 at 2:26pmLog in to Reply 11:31 135# Post Your Score or Comment Cancel replyYou must be logged in to post a comment.