NEWS
BARBELL CLUB: Sat 6/3 at 10a
WOD
“Roots”
AMRAP 15:
300 Meter Run
12 Jerks (155/105)
Cash Out…
Post Rounds to Comments.
Movement Challenge:
The Cash Out
BARBELL CLUB
3 rounds
Bergener Warm Up
*empty bar
Snatch Pulls
3×3
Snatch High Pull
3×3
Power Snatch + Overhead Squat
5 sets ascending
3+305 85#
5+25 6×20# dumbbell push press + 6RR
5+305 Rx
(Jerks – Unbroken Rd. 1 then 7,5 for remaining)
Fun one!
4+300 RX
6Rx
(rounds 1-4 unbroken, then 6,4,2 & 8,4)
need to be able to run faster!
4+303 85# from the rack (lower back sore)
4 + 307 / 115#
Opposite of Sam – keep speed, lift heavier…
6+304rx
4+275 Rx – unbroken in round 1, 6-4-2, 5-4-3, 3-4-3-2
Shoulders were screaming on the runs!
3+100. 115# Moved to rack in 2nd round bc of back. 🙁
4+ 300 @ 15:05, 90#
Also did barbell rollouts for the daily movement challenge & ran a slower 3 miles on the mill @ a 8:31 pace.
5 rds Rx (well…. Rx if your allowed to walk some of the run?!)
home wod
2 mile run
100 weighted sit ups
4+305 rx
4+306 row
4 + 204, row and 75# strict press from rack.
5+150m rx
5 rounds even. Rx. Then I duffed through the BB workout while chatting with Jackson, walked to get coffee, and then slow-smoked 5# of pork and chicken.
3+307 RX
15:44 4+300 85#
3+304 @115#
5+310 rx
Did not expect this one to hurt that bad. Lesson learned.
7 rx
4; 135# and 300m row