NEWS
- INTERNAL TEAM THROWDOWN: Saturday 6/10. Teams arrive at 8:30a. Social Starts at 12. NO CLASSES
- MUSCLE UP CLINIC: Only 2 spots left for Sunday 6/11 at 9a.
WOD
“Crank It Up”
5 Rounds:
10 Toes to Bar
50′ Handstand Walk
Then
50 Calorie Bike
Post Time to Comments.
BARBELL CLUB
3 rounds
Bergener Warm Up
*empty bar
Snatch
65/70/75/80/85/90/95% 1 Rep
Clean and Jerk
65/70/75/80/85/90/95% 1 Rep
Leg Lifts/yoga push-ups with 5 sec descent. Forgot total time but bike was just under 6 min.
20:10 (I think…) 10 knees up, 60 second plank
16:30 (I think) handstand shifts
21:10,KU,T2Ba ( got 1), WWs
BBC snatch 60#, C&J 80#
20:56. 25′ hsw. Ttb 10 then 6/change. First time able to string them after first round! Thx for the tips rap & Mel!
4:01 for bike
18:26 Rx
T2B – 10 / 10 / 10 / 10 / 6,4
HS Walks – Very broken Rd. 1 & 2. Got better in rds. 3-5. Mostly done in 2 sets for those rounds.
Bike – Wow. No idea how long it took but felt forever.
Great WOD to work on hard skills and the Devil’s tricycle.
11:27 rx
17:46 – 25′ handstand walks
Barbell Club – just working technique
Barbell club! Where was Tara?!?
155# snatch – need to comfortable getting lower/under the bar post-surgery
185# clean and jerk – wait to get to your quads and then squeeze the heck out of them!
19:21 Rx – handstand walks were fun. Keep your legs squeezed together!
20:00 with 1 min wait for bike
Knees up instead of t2b to work on my kip. Got a little kip going for a few and felt like Bob from What About Bob…”I’m Kipppping!”
5×5 wall walks….aka “welcome to hell, El Guapo”
El Guapo
17:38 rd 1 hs, 2-5 ww
19:02 major scaling going on – knees up instead of t2b because I wanted to try HS walks and t2b take me forever.
HS walks were basically an attempt at a freestanding HS and then taking 2 steps forward with my feet 🙂 for 25′
Happy that I tried something new – really just need to work on learning to “fall” properly and get over that fear of flipping over.
Bikes were all taken so 50 cal row.
16:20 -5×5 ww holds/kku
13:34 Rx
Fun WOD!
Also ran 4 miles outside @ 8:38 pace
12:06 knees 2 bar, handstand shift, just under 5min for bike.
19:23 25′ handstand walk attempts…+and extra 10 feet in last rounds while I waited for bike. decided to row 50 cal instead
18:30 KUs/TTBAs, WWs
16:59 rx
17:01 rx
14:30 with 25′ walk attempts. Made a little progress today but not much!
15:18 HS shifts…finally got ttb albeit in singles but I’ll take it
12:52 Rx – ugly & broken HS walks but getting better
18:32 Rxish – Lots of attempts for the HSW
9:28 rx
20:20 Mix KneeUp/T2B, Wall Walks – slow on the wall walks