NEWS
SUN WOD Recording: Rhythm is a Dancer
WOD
“Open 17.1…Kinda”
10 Dumbbell Snatch
15 Burpee Step Ups
20 Dumbbell Snatch
15 Burpee Step Ups
30 Dumbbell Snatch
15 Burpee Step Ups
40 Dumbbell Snatch
15 Burpee Step Ups
50 Dumbbell Snatch
15 Burpee Step Ups
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 10 total snatches (5 per side), alternating arms. Then complete 15 burpee step ups to a chair or ledge. If you have a box feel free to do burpee box jump. The snatches increase in reps by 10 each round and the burpee step ups remain 15 reps. Target sub 20 min.
httpv://www.youtube.com/watch?v=oubmZcbd4Zs
Post Time to Comments.
ENDURANCE
3 Rounds
600 meter run
400 Meter Run
200 Meter Run
Equal work:rest
BARBELL CLUB
Burgener Strength
1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
2) Strict press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.
3) Strict weighted pull ups: 3 sets x 10 reps (AHAP)
17:12 25# step ups
21:34 #30; 2/3 jumps, 1/3 stepups 20″
19:30 20# step ups
17:19 (50#)
17:54 25# step on to cheese mat
15:02
35# DB
Burpees only no step ups
Snatches unbroken
19:35- 25#
16;47, 35# (1/2 reps of snatches after 1sr rd)
15:22 20# burpees, no step up
19:11 35#DB, 23″ step-up
Burpee-Step-ups
16:24 ,25#,20”box jumps.
19:41 35#DB, 20” burpee box jump
Learned from last time…only 15 burpees each round this time 😂😂
18:51 jumps/40#
17:33 25# step ups to folding chair
15:19 20# db
19:51 50#, 24″ jumps
for fun i went back down the ladder, didn’t note time
I was the only person at the noon class!
19:23 – 35# db, 24″ burpee step-ups
K: 17:10 – 15# db, 20″ burpee step-ups
16:26 (20# DB, 10 burpee step-ups)
20:00 finished 4th r, 20#, SU to 2nd step
today’s endurance then wod
absolute mess:
14-15m not sure
20#
after 10 did hang snatch
Did 5 then switched
Did 20 on each side by accident During round of 20 🤪
In and outs then step ups 20”
23:46, 6#, step ups
18:05
35#db/24” burpee box jumps
21:54 45#, burpee box jump overs (don’t know why I did that)
17:17 25# step-ups to chair
Chip 18:47 30# step-ups to rock wall
13:36. 20# my shoulder is a little dinked up.
Damn- I only did 10 burpee steps up each round.
I gotta write it down!
15:24 #25 HPC no push up burpee to stairs
19:17 30# step ups
so nice not have to do a stepover!!! 19:15 50# & maybe a 20# step uo
15:34
35# DB from hang
step ups
16:09 30# 20” burpee box jump overs
19:22 30# 20 in box jumps
14:26 25# burpee step ups to a plate stack. Deload week, hooray, went lighter on WOD.
26:15 25#/ step ups on chair
16:56 15# 10 burpees
14:32, 30# , step ups to a chair …throw ups on the floor 🙂
21:38 50#, jumps
Newt
3 mile Run 25:10
13:25 – 45# + Burpee
Somerby
13:20 – 8# + Burpee
21:54 Rx (first quarantine 50# wod)