NEWS
- Bring-a-Friend Day: TOMORROW Sat 3/7!
WOD
“CFLP Test 9”
5 Rounds
50′ Handstand Walk
5 Squat Cleans (225/155)
WOD Guidance & Goals:
Handstand walks (scale: 5 wall walks or 30 shoulder taps) will be done in 25′ increments, try to complete each 50′ increment under 2 minutes. The squat cleans will be singles from the very start. Coaches will help you work up to 80% of your 1 rep max for the WOD. Target 15 minutes.
Post Time to Comments.
ENDURANCE
10 x 2 min moderate, 1 min easy
BARBELL CLUB
Burgener Strength
1: Clean: 10 rounds- Every 90 seconds, compete:
1x squat clean (work up to a max for the day)
2: 8 rounds (16 minutes)- EMOM, perform:
Odd minute = 2x split jerk (Work up to a max double for the day)
Even minute = 5x barbell bent over row (AHAP)
3. Core – 50x medball GHD sit ups.
18:42. Shoulder taps, 135# (2 fails)
ST cues: stack hips and shoulders, BREATHE
13:38 wall walk to shoulder stand, 85#
Shoulder taps
13:28 105#, hswa
20:48 😂
25’ HSWA/120#
Got some of my best handstands today. The walking part, not as much.
11:13, 55#, shoulder taps from box
15:01, 155#, wall walks
7:22, 65# cleans, plank shoulder taps
15:04 100#, backwards shoulder taps Brett-style
17:51 (185# Power Cleans)
17:58 85# 24 shoulder taps/round
17:01 115#/25’ w/ some help from Cakes with my feet (so helpful, thank you!!!)
16:03 5ww / 185#
16:15 taps and 125#
15:42 -105#, 30 HS side shifts with palm coming off ground
17:00 145# 30 side to sides with hand off of floor
19:29 185#
11:30 75#/taps
25 taps
14:49 – 20 weight shifting 1″ palm raises + 105#s
120# power clean
16:14 or :41
14:59 #105
Shoulder taps with feet on a box. Kind of easy- should try wall walk to taps next time
12:45 – 85# / 5 HSW’s
Nope, didn’t do HSW’s – meant to say 5 WW’s (wall walks) 🤦🏽♀️
17:44 125#/Wall walks
17:53 130#
16:28 125#
14:14- 115# & handstand shoulder taps (never reach my shoulders)
10:? 65# / hand stand walks unbroken