NEWS
- THE OPEN: Starts this week!! All things Open are HERE
- No Teen Classes this week
WOD
“Free Bird”
2 Rounds
1 Mile Bike
2 Rounds
1 Mile Bike
45 Sit Ups
35 Wall Balls (20/14)(10/9)
15 Ring Dips – band/bench
10 Deadlifts (315/205)
35 Wall Balls (20/14)(10/9)
15 Ring Dips – band/bench
10 Deadlifts (315/205)
WOD Guidance & Goal: Try to complete the 1 mile bike around 3 minutes. Your legs and lungs have time to recover on the sit ups. Try to do wall balls in 1-2 sets (20/15), again your legs will get to rest on the next movement. Ring dips (scaled or not) can be attacked in either big sets or chipping away with smaller sets and short breaks. Both strategies are effective. For the deadlift choose a weight you can do 4-5 reps unbroken. Target 15 minutes.
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ENDURANCE
6×3 min on, :45 rest
17:04
350 m row instead of wb
Black band ring dips
115#
22:29 – 10lb wb / bench dip / 155 dl.
23:58, 12# (25 reps), bl band RDs, 145#
22:?, ASs with 6#, PUs for RDs, 95#
19ish – bench dips
20:17 Rx
16:12 mod. DL/ring holds
19:49rx
17:30, 85#, 350 m row instead of wb, blue band ring dip
17:03 255#
18:37
16#Wb
225#DL
RedBand dips
18:31 12#Wb / 125# / black band dips.
24:15 175#/10#/RdBd – 4:30-5:00 min break btwn rounds for nausea
Closing it out w/unbroken DLs was impressive!
20:15? w/~90+ sec delay after going blind during wall balls!
20#WB/ Prpl band dips/255#DL
16:43 205#, toe touch ring dips
17:49rx
17:00 v-ups, red band ring dips, 165#
19:23
155#/10#WB/ red band ring dips
16:40
black band rd, 275# dl
19:25- lil purple band dips/ 155#
BBC- 3 pos snatches.. heaviest 70#
Bcb.
3 pos snatch up to 105#
Bs2rm 215#
19:07 135# dL from 45# plates
19:09 155#dl and bench
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