NEWS
TUE WOD Recording: Mount St. Helen
TUE KIDS Recording: Here
TUE Q+A TOPIC: Plant Based Nutrition
WOD
“The Operator”
AMRAP 20
20 Weighted Lunges
20 Weighted Sit Ups
20 Bent Over Rows
Courtesy of Coach Panda
WOD Guidance & Goals:
With your dumbbell or kettlebell (suggested weight 50/35), complete 20 alternating (10 per side) weighted lunges. Use the same dumbbell for the weighted sit ups and the bent over rows. Scale lunges to 20 squats. Target 6 rounds.
httpv://www.youtube.com/watch?v=xLBSE4Uxnfs
Post Rounds to Comments.
ENDURANCE
30 min
1 min hard, 2 min easy
BARBELL CLUB
Burgener Strength
1) Back Squat: 3-5 sets x 10 reps within 90% of 10 RM
2) Press/military press: 3-5 sets x 10 reps within 90% of 10 RM
3) Strict weighted pullups: 3 sets x 10 reps (AHAP)
7+17 35# DB
7+5 35# lunges and rows, 25# sit ups
8+15 30#
Twinning! 😍
8+15 30#
8 rds with 25#
6+4 with #55 barbell for the lunges and row, unweighted setups
6+25- 25#
6+40 25# lunges and single arm rows/8lb sit-ups
6 rds + 9 with 50#DB (situps tough without anchoring feet!!!)
6 + 30, squats (15#), sit ups (no weight), rows (15#)
7+37 35# lunge/row, 15# sit up
8 + 2 35#
35# DB for all
7rds plus 15
6+3 (50#). Those sit-ups smoked me.
6+ 40 (20#)
7 with :40sec left
35#KB fwd lunge
20#DB sit-up
2/20# DB row
Pre wod 2 mile slog
7+5 35# lunge/row/25#situps.
Rahul: 6+ 32 35# lunge/row/ 30# sit-ups.
8+14 40#
8 + 19 35#db for lunges and rows. 20# for situps
6+25
65# barbell for lunges and bent over Rows
35# db for sit ups
8+23 no weight lunges/sit ups / single arm bent over row 25# (3 days in a row- I’m hurting! )
6 + 25 35# DB lunges, 18#🐄🔔 sit-ups, 35#DB one arm bent-over rows. With Liz.
Newt – 8+20 – 45#
Somerby – 7+51 – 8#
7+23, 35#
Lunges w/5# db just to hold something
Did this on 4/9/20
11+16
Ran 5 miles this am and was still sore from the Cindy WOD so only used 25# for db row (so lunges and sit-ups were unweighted)
7+5 20#db/ single arm rows