NEWS
DCF North Opens TODAY!! See schedule HERE
WOD
Overhead Squat
5×3, across
“Team Series Event 4”
With a partner
5 Rounds
50 Double Unders
50′ Single Arm Dumbbell Overhead Lunges (50/35)
WOD Guidance & Goal: For the overhead squats, warm up to 80-85% of your 1 rep max (or a moderately heavy weight) and do that same weight for all 5 sets. For the metabolic portion of the workout, the double unders or 75 single unders are done separately. Once both athletes finish jumping, one athlete will lunge 25′, then athlete 2 will follow. Then same on the way back. Choose a weight you can do 25′ of lunges unbroken.
Post Weight and Time to Comments.
BARBELL CLUB
6:30a DCF Wayland
3 hang power snatch 70-80%
5 sets
1 hang power snatch 90%
5 sets
205 back squat. 13:00 w/Alex
65#
11:36/35# and DUA (15-15-20-30-25)
45#
11:36 25# w/K8 – 3 trips/ 3 unbroken DU rounds
75#
13:32 Rx w/ Jodi
HBD Katy!
85#
13:04, 30# w/Brett
1 unbroken dub round, 1 almost unbroken, 3 pretty broken
50# Overhead Squats w/ Holly & Kathy. 10:04 – 75 Singles/20-18# goblet squats w/ Kathy. Good push today ladies, thanks!
50#
10:04, 75 singles, 20 squats with 18# KB
BBC hang power snatch 40/45#
75#, 13;02 30# 15 DUA with Eric
165# / 9:20 Rx w/ Willis
95#
11:10 20 ball slams/ 20# with Marina
135#. 9:06 45# w/Bret
135# 8:43 w/ Pancho
165# / 9:20 Rx w/ Bill (failed the third lift of set three twice)
Congratulations on the opening of Daybreak North!
65# OHSs
25# OHLs with ~10 SU-SU-DU/DUAs per round
165# for the 5×3
8:43 rx w/ the beast himself, Brandon
BBC:
Hang snatch 2×3 @ 125, 3×3 @ 140
Squat snatch 5×1 @ 160
Welcome to the family, DCF North!!!
#75
with Erin 13:32
50 dus round 1
30 dus 2-5 (kept tripping)
#35
significant difference in ability to hold the weight with Rt. arm (felt fine) vs. Left arm (huge struggle).
105#
11:38 30# w/ Lori and Julianna
Awesome morning at North! So excited for the new space 🙂
Great to see you posting Mel!!!
Congrats on the Grand Opening!!
145# OHS (1 @135# – 4 @145#)
9:58 Rx with Mel and Britney. Nice work this morning!
Nice work guys!
95# OHS
Melissa/ Dina/ Katherine : rx/25#/25#
(1st squat 90#)
BBC
2×3 Hang power snatch at 85#
3×3 at 95#
5×1 hang full snatch at 105#
woot to DBN!
135 Bs / 12:27 Rx with Katherine and Dina
135#
145#
10:20rx w/Sara (25#/SU)
100#
10:45 35# DUA/15# DUA and single unders
W/ Delianna (sp?)
Great turnout at 5:30 am @ North!
50# OHS
11ish – Single unders, 10# OHL with Scott
110#
11:32 rx. Solo
70#
12:53 w/ Nicole (rx), 25# for me
PR for DUs
85#. 9:58 25#