WOD
“Are You Sure?”
AMRAP 15:
30 Sit Ups
20 Handstand Push Ups
10 Deadlifts (225/155)
WOD Guidance & Goals:
Steady pace on the sit ups, these will be your rest. Handstand push ups are kipping, try to do two sets of 10 reps or four sets of 5 reps. The deadlifts for the first 2 rounds should be unbroken then break into two sets. Target 3-5 Rounds.
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
100m sprint, 100m easy
110m sprint, 110m easy
120m sprint, 120m easy
130m sprint, 130m easy
140m sprint, 140m easy
150m sprint, 150m easy
160m sprint, 160m easy
170m sprint, 170m easy
180m sprint, 180m easy
190m sprint, 190m easy
200m sprint, DONE
BARBELL CLUB
1)Work up to a 1 RM in 10 reps or less.
1 and 1/4 front squat
*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1.
2) 3Rounds
10 barbell sit ups
20 Russian twists with a plate
4 + 31 rds 145#, 10 kipping HSPU
5+20 rx weight from 45# plates
2+42. 30# dB press
4+37 Rx
3+17 1 ab mat and one plate — standards questionable on the handstands
4+55 rx
2+33
185#, rx hspu in 1st rd then 1 abmat – hapu were a struggle today.
3+44 Rx
3+42 185# / 2 abmats
4+31
135#
bench
3+37 1 ab mat +10 lb plate (switched to #5 plate for last 10 of first round and first 10 HSPU of round 2 but switched it back to the #10)
Last time 3+10 with 1 mat +#10
Feels good to be back…I wasn’t sure walking into class this morning
3 + 30 Rx
3+33 Box HSPU from toes – 15 the first round then 10
HBD Heather!
3+43 1ab/205#
3+40 Rx
HBD Heather and Amanda! (And belated to Neil)
3+38 125# 1abmat + 10#plate
HBD Amanda and Heather!
2 + 36 Rx
4+11 rx
4 + 14 135# / DBP
3+2/ 2ab/ 125#
HBD Heather and Amanda…..and Neil.
Sore from Monday.
4+4; DB Press 15# (a few at 20 but could not sustain); DL-95#
4 Rx
3+27 Rx last time
3+39- 1 mat + 2.5# plate 😂
5+9 – 20# sitting dumbbell presses
3 Rx
3+33 185# / Box HSPU
4+34 – 10 HSPU
4 + 1 135#, Kipping HSPU
5+5 155#/StrictHSPU 2 AbMats
3+18 – 10 kipping hspu, rd 3 20 bench pu / 145#