NEWS
- Bring a Friend Day: Saturday 3/7 at both locations
WOD
“No Faux”
AMRAP 17:
60 Calorie Row
50 Kettlebell Lunges (53/35)
40 Sit Ups
30 Push Ups
20 Bar Muscle Ups
WOD Guidance & Goal:
The goal is to get through this chipper and potentially into the second round. 60 calories will take around 4 minutes at a moderate pace. Get through half of the lunges before placing the kettlebells down, cruise through the sit ups unbroken, sets of 10 on the push ups, and small sets of bar muscle ups with quick breaks.
Post Reps to Comments. Compare scores HERE.
ENDURANCE
45 min easy with 20, ten second sprints during the run
BARBELL CLUB
Courtesy of Burgener Strength
1) Back squat: 60%x5 reps, 65%x5 reps, 70%x 5 reps, 80%x 5 reps.
*Rest 10 minutes, then:
2) Front squat: 60%x5 reps, 65%x5 reps x 3 sets.
3) Core
3 rounds:
10x weighted back extensions (AHAP)
rest 90 seconds
20x weighted sit ups (AHAP)
236 C2b
261 Rx
7.7.17 – 228 Rx
230 w/mods
272 rx (10 rep PR)
25/25 lunge
1100/950 row
4/3/3/3/3/4 bmus
0.95
251 C2B – missed contact on about 5 C2Bs
276 – strict pull-ups
231 Rx
279
push-ups off the bench
purple band across feet strict pull-ups
200 20#/PullUps – (asthmatic today)
At first I thought this WOD was named “There has been a critical error on your website. Learn more about debugging in WordPress.”
216 35# 🐄🔔, 10 JPIs/10 RBPUs
211 BBMU (6) & SPU (14)
213, 26# KB, BBMUA blue band (1/5… womp)
206: Knee push ups; purple banded pull ups; 26# KB
328 c2b / rx
210 KC2B (questionable contact on last three reps)
194 Rx
268 – 26#, knees & kpu
Good to be back but good god re-entry is so hard.
WELCOME BACK!!
279 26#KB, chin over bar pull ups
253 26#, red band spu
BBC.
5x(5+5) high hang snatch + ohs. 75#. 60% of 125
5×3 below knee snatch 75%. 95#x2 ugly then 85#x3
5×1 sn DL 110-120%. 145#.
232 Rx
196rx
250 knees/kpu some bmu attempts
219 Rx
243 20 bmu attempts.
Very humbling but fun!
184 + 5 failed attempts
Two red bands
200, 5 bbmu with red band, 15 C2B
260; 53# and strict PUs with band
260
26 kB, banded pull ups
268 – C2B
200 – bbmu + bmua
Also I only did 20 push ups because, well, I don’t know… hello Monday.
234 Rx
Well lookie there!
275 C2B
184 fast 60/ ub lunges 35#/ ub sit-ups/ pu sets of 10,5,5,5,3,2/got stuck on MUs but it was good practice