NEWS
- TODAY + TOMORROW: Regular Schedule
- NUTRITION CHALLENGE: Starts Thursday 1/2. Details HERE
WOD
“Good Kid”
In Teams of 2 Complete
3 Rounds:
20 Calorie Bike
30 Hang Power Cleans (165/115)
40 Calorie Row
WOD Guidance & Goals:
With your partner, divide reps anyway you’d like. However, you must complete the bike before moving to the hang cleans, and the hang cleans before moving to the row. Target 20 minutes.
Post Time to Comments. Compare scores HERE.
BARBELL CLUB
Courtesy of Burgener Strength
1)Deadlift: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x3 rep.
2) Back squat: Work up to a max for the day.
3) Bench press: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x3 rep.
16:37 – Pete (135) / Ben (115)
w/ Katherine 19:18 95#
Liz and Ted 24+. 80#/60#
14:53 Pat rx / Neal 165# push press
19:47 with Mel B and Laura
105#
W/Adam 16:03 25# DB/135#
Kristin/Candice 16:49 65/115 *K found the sweet spot on the ass bike! 55-59RPM. Zero tears=PR
15:01 Asa/Matthew/Richard
Asa: 75#
Matthew: 185# DL
Richard: 55#
Drop in with friends at 781
Team of 3 – 3 rounds
75 cal bike
60 T2B
45 cleans 95-95-115
30 snatches 95-95-115
32:46
15:39 with Mel