NEWS
- Nutrition Challenge: ENDS this Friday 1/31. Get your scores up and get measured!
- Bring-a-Friend Day: This Saturday 2/1
WOD
With a Partner
5 Rounds Each
20 Dumbbell Sit Ups (50/35)
WOD Guidance & Goals:
With your partner, alternate rounds until you BOTH complete five. For the bench press SPOT each other and choose a weight you can do the first two rounds unbroken, then break 6-4. The box jumps are at a moderate pace finishing in :45. And for the dumbbell sit ups, anchor your partner’s feet by stepping on them. Choose a weight for the dumbbell you can do for at least 10 sit ups unbroken. Target 20-25 minutes.
Post Time to Comments.
BARBELL CLUB
Courtesy of Burgener Strength
1) 1x Muscle snatch + 1x snatch balance – no dip (AKA drop snatch): Work up to a max for the day.
*Once you fail in the muscle snatch, move on to portion #2. If you fail in the snatch balance (no dip) before the muscle snatch, continue climbing up the ladder performing a muscle snatch + snatch balance (with a dip).
2) 2 position snatch: 10 rounds – Every 90 seconds, perform:
1x hang squat snatch + 1x squat snatch (Work up to a max for the day).
3) 5 rounds – Every 2:30, perform:
3x Snatch halting deadlift + pull (Start at 80% 1 RM snatch and increase weight by feel).
*Perform a 2-3 second pause at the launch position, then explode into a snatch pull.
Pete/Ada 25:20. 125×1, 115×4/95#, -/step over, 35-25-15-0-0/35s weighted 15# plank
Eric/Andy – right around 27 minutes. 105# bp, all straight sets
Marina/Erin 25:14 Rx
Greg/Bill – 19:15 Rx
Willis/Erica: 21:32 Rx
Cakes + Bunz 18:01 rx/65
Brett and Holly 27:32 (I think) Holly 70, Brett 70 and then 55 – trying to figure out the form
w/ Jamie
20:21
me – 20# db from floor 2 r, 1 DB 3 r, 35#
Rap/Ben – 19:13 Rx
Nice job today Ben!
Thx that was fun!
27:30 Ted and Andrew. Ted 85#, 10 20” BJs/round, 35# DB
Heather/Megha 22:08 (95#/45#, 25#)
24:56 ZDN Rx / Chris Williams (135×3; 125; 115) step ups
With Dave S and Tony P 20:44 Rx
With Lynn
25:19 Rx
Melissa / Nissa 20:30 55# / 75#x3 65#x2 , steps, 15#
Running to the different movements isn’t a thing, Meliss. Jeesh ☠️
Jamal/ Jason : 20:15 Rx
Moon / Ezra / Jay – 19:10
60# & step / Rx / step
Cory / Jeff 25:40
Daniel / Newt – 19:57
Beth/Katie-25:12 65#/25#