NEWS
SEPTEMBER CLINIC: Sunday, September 30th, at 9:30am, coaches Michele and Mel will host a stretch clinic. They have created a 15-20 minute stretch routine that targets key areas from head to toe. All you need is a lacrosse ball! Sign up at front desk.
WOD
Bench
3×3, across
“A Burner”
EMOM 15
Minute 1: 15/12 Calorie Bike
Minute 2: Farmer’s Carry (70/53) – down and back in gym
Minute 3: 20 Hollow Rocks
Minute 3: 20 Hollow Rocks
WOD Guidance & Goal: xFor the bench press, target 85-90% for all 3 sets. Build gradually to working weight. Take 2-3 minutes between sets. For the EMOM, push hard each minute to earn your rest!
Post Weight to Comments.
BARBELL CLUB
6:30a
Power Snatch 7×3
Power Clean and Jerk 7×3
Romanian Deadlift 5×10
120#
10 cals
80#
1×44#, 4×53#
115# 35# 8-12c
95#
Rounds 1 RX, 2 1/2 walk, 3 10c 1/2 walk, 4 10 c 1/2 walk, 5 RX
155# / Rx
135#
53# farmer carry, around 12 cal bike
155# (shoulder rest)
Workout as prescribed
Bench 195 x3,3,2
Emom only made bike cals on first one
El Guapo
130#
First round 12cal, rest 10
195# /Rx
Barbell –
75% snatch @115#
75% clean & jerk @155#
Romanian dead lift @155#
185#/Rx
#95 (try #100 next time?)
Didn’t do wod – did Hatch
175#
53# farmers carry
15 cal bike (barely)
215# / Rx
85#/ 10 cals (9 cals last round)
215# / 10 Cal bike
85# / Kind of Rx
The first round I did 11 cals by mistake cause I thought I was more behind than I actually was (I was looking at my clock, which was running when I started and I wasn’t listening to Michele, so I basically got off the bike at 11 cals when I had 25 sec left ??♀️)
Wendler Bench Week 11
RX
120# – failed last rep of final 3 – thank you Michele for all your help on technique/12 cal except rnd 4 – Bike was not counting – got to 10 cal
35# KB
BBC
85,95,95
Burner
Rx