NEWS
- Bring a Friend Day: Saturday 3/7 at both locations
WOD
“Midnight City”
4 Rounds
15/12 Calorie Bike
50 Mountain Climbers
10 Man Makers (50/35)
WOD Guidance & Goals:
Push the bike with the goal of completing 15/12 calories in :60-:75 every round. Mountain climbers, yes mountain climbers, are 50 total reps (25 per side) with your body held in a plank position (butt down), knee driving to your chest and front toe in contact to the ground. And finally, man makers! One man makers equals: 1 push up, L-arm row, R-arm row, deadlift, hang clean (NO SQUAT TODAY), and a jerk. Phew! Choose a weight for the man makers that you can do for 4 reps before having to place the dumbbells down. Target 15 minutes.
Post Score to Comments. Compare scores HERE.
ENDURANCE
1x400m, rest 1 min
2x300m/100m easy
Rest 3 min
1x400m, rest 1 min
3x200m/100m easy
Rest 3 min
1x400m, rest 1 min
4x100m/100m easy
BARBELL CLUB
Bergener Strength
1) Back squat: 65%x 5 reps x 2 sets, 70%x5x3 sets.
*Rest 10 minutes, then:
2) Front squat: 60%x 5 reps x 4 sets.
20:23 20# and wormed some of those pushups
23:01 Rx.
Too heavy. Moved 3 reps in a row to start. 2’s the rest of the way.
16:07
>:75 bike
UB mtn Climbs
30# mod: no pu, no oh press
24:30. 25#
23:05 25# ☠️
22:33 20# gassed
If Ben is 22:27 then I must have been around 24:00
Your time may be right. I wrote 22:47 on the board but wasn’t sure – erred on the side of recording a slower score 🤔
22:47 35# 😳
21:47
23:00 20#
19:20 25#
16:?? 35#
21:34 40#
17:24, 15#
22:42 minus whatever the delay was (?)
15# pushups from knees
21:46 Rx
24:17, Rx
Woof.
23:04 #20 (and probably should have used #15 – the weighted row was killer)
2 rounds bike/2 rounds row
20:20 using 20# DB
21:13?- 20#
20:13 – 25# 🥵
20:27 15#
20:28 20#
18:19 Rx
18:20 35#
22:07 30#
18:53 20#
15:?? 50# (5 man makers per rd)
Home WOD. alone. Heavy AF