NEWS
- Movement of the Month: DOUBLE UNDERS! See worksheets on front desk.
WOD
“Physical”
4 Rounds
15 Dumbbell Thrusters (50/35)
15 Chest to Bar Pull Ups
30/20 Calorie Row
WOD Guidance & Goals:
Choose a weight for the dumbbell thrusters that you can cycle through at least 6 reps before having to rest. Purposefully break thrusters into 10/5 or 6/5/4. For the chest to bar pull ups (or chin over bar, banded or ring rows) do sets of 5 or 6/5/4 like the thrusters. The row will take 1:30-2:00 to complete. Target 15 minutes.
Post Time to Comments.
BARBELL CLUB
Bergener Strength
7 rounds
1x muscle snatch + 1x Snatch balance (no dip)
1 min rest between sets
10 rounds – Every 2 minutes, complete:
3x snatch (work up to a max triple for the day).
19:53 Rx…woof
16:02 – kpu
21:07 Rx
19:52 35#/10C2B
Whoa thrusters
23:38 25#
18:54 15#, black band w some ring rows for good measure
14:17 i think
30# DB FS
:45-:60 RR hold with heels on ball
22:10 40#
10 C2B on last round
19:53 35# kpus
25:42 Rx. A very good idea 👍
16:41 25#/pull ups
19:51rx
18:39 25#/ purple banded strict PU
21:07 Rx
18:18 20# 9 C2B -Missed a few in the last two rounds.
18:47 20# KPUs
Had to modify for home w/ kiddos in driveway couldn’t go inside to pu bar.
7 rnds
8 db thrusters 35#
8 push ups
12 cal row
Not sure final time but good sweat today!!
21:23 #30/10 Banded PU
19:11 Rx
17:09 25# KPUs
16:43 – 35#
that row
21:09 – 20#
Body did not want to move
19:53- 25#/KPU
20:57 20#
19:18 (I think). 35# front squat only, CTBA, 25 cal
20:44 35#
23:09 Rx
19:04 25#,pull ups, 5 rds
18:14 (I think) 20# DB and Banded Pull ups