NEWS
- HOLIDAY SCHEDULE: Posted HERE
WOD
“Karen Burped”
150 Wall Balls (20/14)
*every time you break, do 5 burpees
Rest 5 Minutes
“Sunday Best”
75 Toes To Bar
*every break do 30 double unders
WOD Guidance & Goals:
Two ways to attack these workouts… for both movements, start with BIG sets then chip away at moderate sets or deliberately break every 30-50 wall balls and 15-20 toes to bar. No more than a 3 second pause on the wall balls. Target 10 minutes for Karen Burped and 5 for Sunday Best.
Post Times and Breaks to Comments. Compare scores HERE.
ENDURANCE
30 min – faster every 3 minutes
BARBELL CLUB
1) Muscle snatch: Work up to a max for the day
2) Tabata Superman hold
13:39 rx (20-15-15-then sets of 10)
7:39 mix of ttb/vups/ku
#1 (11:23) set of 50 then 25’s. Part 2 wanted to get to 50 TTB. 13:16. Apparently some no reps on the TTB so no idea how many were completed. Goal was dubs.
Part 1 was 8:23
12:57 10#, 20, 15, 15 then 10
7:53 — combo of TTB and KU, working on linking them — got 8, 7, 7 linked
45 SU
12:50 6# 40 then 20s
Part 2: 3 min acc plank + 5c bike at breaks
Oops – part 1: 40/30/20s
Part 1- 11:24 #10, 5 sets of burpees. Broke them up 20’s-30 (dropped it by accident a few times at 21 and 23)
Part 2- 5:?? Knees up and 3 sets of 10 dus
8:33 rx (75,20,20,15,20) gross
8:40 rx (20, 10’s then 8/7)
130 at 15:00 14# (30/10s). Left shoulder just felt dead
8:00 v ups/leg lifts after 30. 5 sets of du.
14:32 14# but not all to 9’
11:10 Rx
9:49 rx / 5:22 knee ups and dubs
14:39 12#/ 8:06 KU/ DU attempts
9:07 Rx / 15:12 Rx
I was absolutely gutted for part 2. Legs already locked up.
7:43 (height was inconsistent)/14:13
Oh. My. Garland.
#1: 9:54 rx (50/30/25/25/20)
#2: 9:01 …. but miscounted again even with whiteboard. Only did 70 TTB. 🤦🏻♂️ (20/10s)
7:08rx & no idea for second part maybe 13ish w/knee ups
10:16 14#/9′
9:15 Knee up / double attempts (s/d/s/d)
11:09 12# few not to 9”
9:59 (Wrote wrong on the board)TTB/knees up.
13:30 rx
10:42 rx
Holy. Shit.
11:02 Rx
7:42 Rx
Ouch. Ouch. Ouch. Ouch, Ouch. Ouch. Ouch. Ouch. Ouch.
5:31
Mods:
150 air squats (with no boot!) w/6# med ball
5 push-ups
9:03
Mods:
50 T2B
10 20# med ball slams
11:46 / 13:50 Rx
Devastating.
9:16rx (:47 sec pr) / 14:42 rx
12:58 rx
8:50- 50 TTB/ 10 DU
12:17 Rx / 13:00 mix of knee ups & TTBs, SUs and DUs
12:41 (10#)
9:33- 50 ttb, SU
12:19 #12/12:04 ttb
10:30 RX
8:57 w/ 10 DU attempts