NEWS
- Nutrition Challenge: ENDS this Friday 1/31. Get your scores up and get measured!
- Bring-a-Friend Day: This Saturday 2/1
WOD
“Lethal Weapon”
2-4-6-8-10 Rounds of:
5 Wall Balls (20/14)
3 Handstand Push Ups
1 Power Clean (225/155)
*Run 200 Meters after the designated amount of rounds is complete
3 Handstand Push Ups
1 Power Clean (225/155)
*Run 200 Meters after the designated amount of rounds is complete
WOD courtesy of CompTrain
WOD Guidance & Goals:
After you complete the designated amount of rounds (e.g. start with 2 rounds), you then run 200 meter before the next grouping of rounds. Go unbroken on the wall balls and handstand push ups, and for the clean use 80% of your 1 rep max. You should modify movements so that you’re completing 1 round around 0:45-0:60. There is a 35 minute cap.
Post completed rounds at cap or total time to Comments.
ENDURANCE
30 min, 3 min moderate, 2 min easy
BARBELL CLUB
1) Back squat: 65%x 8 reps, 70%x 8 reps, 80%x 6 reps, 85%x 6 reps.
*Rest 10 minutes, then:
2) Front squat: 60%x 5 reps, 70%x 5 reps, 75%x 5 reps, 80%x 5 reps.
Core: 3 rounds:
10x back extensions (Heavy)
rest as needed
20x hollow rocks
28:43
14#,bench,110#
27 125# at 30 min cap
@cap:
25 rounds/16#wb/1ab mat+10#/115#
19 rounds
20# dB/95#
20r, 31:04, 10# WB, 20# DBP, 70#, row
23 rounds, 6# WB, LL, 65#, row
29:26 – push ups & 145
BBC from Friday
3 pos clean + jerk. 65—>145×2
Good mornings 5×5: 95, 125×4
At cap 28+5 @ 125#
18 rds
14# wb; 125# pc
Slow kipping hspu to floor
27 at 30 min cap- 175#
22 at cap / 145# / 1 kipping HSPU per round
21 at cap. 14#WB, 30# DBPPs, 100#
31:11 with box hspu , 105#
19 #110, 1 mat +#5
way too much time spent staring at the mat and bar
20 rounds +100, 10#wb, 100#, 1 ab mat and 1 plate but really should have done 2 ab mats
20 @155#
25+1 (165#) @ Cap
24 – 115# 1 abmat + yoga block flat side down. Missed a few WBs and HSPUs.
25:20 WB 10# from bench, HSPU from bench, DBPC 35#, ski erg 200m. Same rep scheme. Kobe💜💜💜
28 RX
KOBE
27:43
10# wb, 2 abmats, 95# & 6 lengths of gym for run
28 @ 35min (175lbs)
24@30:25 85#,1 abmat+5#plate
26+1 @ cap- 1 mat + 5#/ 105#
Honestly so happy with that
Finished at 35:09
24 – 205#
35:00 minutes
31:12 – 2 abmat /125#
29:49rx
29 rds at 30 min cap (finished the last one for good measure)
#12 wb/ 2 ab mat/ #85 – and first time running in a while!
24 rounds at 205# (30 min cap)
— note to self, don’t sit on barbell at 20 minutes thinking it’s an amrap 20. 🤦🏻♂️
25 rounds at 30 min cap, 35# DB press, 245# DL
22:00 1,2,3,4,5 – row for run/2 AbMats/85# – 1st day back after 3 weeks of the flu and it’s stupid respiratory nonsense…great call Michelle on the scale
20 rounds 115# 1ab mat
22+5Rx at the cap.