NEWS
FRI WOD Recording: Make Your Move
WOD
“GrownStrong”
800 Meter Run
16 Dumbbell Clusters
600 Meter Run
12 Dumbbell Clusters
400 Meter Run
8 Dumbbell Clusters
200 Meter Run
4 Dumbbell Clusters
WOD Guidance & Goals:
Run at your 5k pace, steady but not all out! If you’re not running you can row or do 16/12/8/4 flights of stairs. Clusters are dumbbell squat clean thrusters (suggested weight 50/35), which you will do by alternating arms for a total of 16 reps (8 per side), 12 (6 per side), etc. Both heads of the dumbbell must touch the ground at the start of each rep and you must pass through a squat before going overhead. Target 15 minutes.
httpv://www.youtube.com/watch?v=oNG9VhGEpbA
Post Time to Comments.
BARBELL CLUB
Burgener Strength
Clean deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
11:47 .50lb DB
nice! that’s fast
15:15 30# db
14:48 20# DB
16:01 25#, treadmill
13:07
75# barbell
15:00 25#db
GroanSlow
19:09 hmm
35# DB thrusters
15:03
50# db
subbed jogging for the runs. 😉
12:44 35#
13:53 20#
14:19 25#db
15:56 #55 barbell
800 took 4:15 so I wonder if my runs were a little off – or maybe like Rap I was yogging 😂. Almost didn’t workout, but glad I did – it was a good one! Thanks Mel
13:36 25# db
and, inspired by Mel’s comment at the end, went for a 4M sunny run afterwards. Thanks Mel!
15:05
35#
13:24 (50#)
13:34 20#db
15:00 (30#)
13:27 95#
18:16
65# barbell
Basically walked
75# barbell
12:10
20#
(Need a 25 or 30, 20 to easy, 35 too hard)
16:00 30#
16:? 15#
14:41 45#
16:09 25# -Garmin said 1.19 miles so I think I’ve finally dialed in my running loop!
18:25 25#