WOD
“Shelter”
With a Partner Complete:
4 Rounds Each:
8 Hang Power Snatches (95/65)
8 Bar Facing Burpees
THEN
4 Rounds Each:
10 Hang Power Cleans (95/65)
8 Lateral Over the Bar Burpees
THEN
4 Rounds Each:
12 Shoulder to Overhead (95/65)
8 Burpees
*One partner completes a round while the other rests.
WOD Guidance & Goal:
REST! Yes, you get to rest as your partner does a round which gives you the opportunity to push for unbroken barbell movements and fast burpees. Target 20 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
5k
BARBELL CLUB
Courtesy of Burgener Strength
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: 70%x 5 reps, 75%x 5 reps, 80%x 5 reps, 85%x 5 reps.
Core: 3 rounds:
Max rep unbroken GHD sit ups (If you get to 30 reps, stop for that set)
rest 90 seconds
5x Stiff legged deadlifts (AHAP)
rest as needed
Katherine/Emily 25:08 rx
W/ Lynn
24:58 50#
K8/Greg 21:34 Rx
Willis/Erica: 19:12 Rx
Kathy/Sharon R 25:10?, 40#, 5/6 burpees
Berkmans 24:34 55/65 — about a minute faster than last year
Marina/Lisa 23:36 Rx
Pete/Andy. 26:12. 75#
Nice work today Andy!
Mulcahey/Erin 21:25 Rx
So fun with my fave partner!!
Andrew/Dusty 23:47 rx
Bill / Rap – 18:24 Rx
24:36 w/ SarahCas
SC: 35# (1st wod back yaaa gurl)
MB:
1. 35# DB snatch/in&outs
2. RX
3. 65# FS / s2s
22:33 Mel Rx/ Amanda 55# HS
20:52 Jen B 45# / Megha 50#
19:22 rx with Jim B
How angry was Jim B? 😛
😂😂 my gym knows me so well!!
We will get them next time!
23:00 MRX with Stuart. 75#
Good wod – great friend !
Angus/Jamal 24:39 Rx
Britt / Ezra / Moon – 23:12
45-55-45 / 65-75-65 / 45-65-55
Also – no jumps for me on burpees – steps over the bar
Nissa/ Williams 27:?? RX/ 75#?
17:37rx w/Ash
Nicole/Katie- 26:12 rx
2:19 PR!!
Sam / Pat / Newt – 19:02 Rx
Rich / Neel 27:25 @ 75#
19:49 – Erin rx / Mel B #55
Melissa/Zev 17:32 Rx/ 75#