NEWS
- BARBELL CLUB: Sat 5/20 at 10a
- BEGINNER PULL UP CLINIC: Sun 5/21 at 9a. Sign up at desk
- YOGA: Sun 5/21 at 4:30p. Sign up at desk
WOD
Back Squat
10-8-6-4
Run
400 Meters for Time
Post ScoreĀ to Comments. Compare scores HERE.
Movement Challenge
Strict Pull Ups (banded, chin over bar, chest to bar)
on the :30 do 2-5 reps for 5 minutes
BARBELL CLUB
5 rounds
Bergener Warm Up
*empty bar
Muscle Snatch + Snatch High Pull + Snatch
5 sets
Snatch on the minute for 12 minutes
165#/1:19. Nice work today Hopper!
100# / 2:14
145#/1:30
100#/1:33
100#, 1:48
145#x3 / 1:18
265# / 1:09 [1 sec PR]
205# x 10
225# x 8
245# x 6
265# x 4
Run – 1:20
95#PC
500 m row: 1:50
Movement challenge pu with blue band
125# max. 1:43 run. 2 PUs/30 secs. half no band half RB.
#145 ( my notes – went off my 1rm and I think it’s higher now, prob could have done at least #10 more)
400m 1:28
started 115, finished 185×4
thanks to my partners for their help and support
400m 1:07
El Guapo
Que es El Guapo?
#245
1:26 [2 second PR] – endurance WODs are making a huge difference
Another great coached class by Bill… Great tips on the BS for me…
235#
1:15
10 x 3 Pull ups on the :30 (began as C2Bs finished as PUs)
Started at 105# finished at 135#. Huge win for me since I haven’t had the shoulder mobility to even hold an unloaded bar over my shoulder for months.
400m run-1:21
155×1 (bailed)
400m 1:25
Pull-up movement
135#; 155#; 185: 205#; 225# – 22# is my 1-rep max š Awesome job Pants and El Guapo!
1:12 for the run…fun to be running again.
Barbell: 155 snatch that needed a serious squat! Such a fun class!!!!
3 pull-ups every :30 sec for movement challenge
165#x10
180#x8
195#x6
210#x4
Run-1:24
Great job 9:30! Thanks Erica
185#x10
205#x8
215#x6
225#x4
Hip and hammy’s weren’t great – battled thru it and last set felt the best
1:17 run
125# x10
135# x8
145# x6
155# x4
400m 1:16 (1 sec pr)
Barbell after
150# x 3 / 1:18
It was a hot one at 12:30; not my best running.
Also did daily movement challenge for nutrition challenge: 2 pull-ups every :30 sec for 5 min.
135×10
155×8
175×6
195×4
400m 1:13
pretty sure this was it…I think I started less than Erica on the set of 10 and then did the same for 8-6-4. I know it was 155# x 4 at the end
120# x10
135# x8
145# x6
155# x4
500m row in 2:02.2
205# (was too light but right knee killing from Monday)
1:18 400m
235 x10
255 x8
275 x4
275 x4
1:12 400m
155#
1:30
Pull up movement
@open gym –
Pull-up movement
Annie rx (a little over 10 min – 1st time rx – dubs unbroken in round of 20 and 10 – quite broken in other rounds)
95#
190 x 4 – dont remember the lead up
400m – 1:21? Maybe or 1:18/19 we couldn’t remember
2 C2B on the :30
Drop-in CF Little Rock
EMOM 12 2 reps
Bench Press @70% 105#
Dead Lift @70% 225#
Snatch Complex
5x 2 Squat Snatch + 1 Snatch balance
55#/75#