NEWS
TUE WOD Recording: Do Si Do
TUE KIDS Recording: Here
WOD
“Found Me”
2 Rounds:
90 Double Unders
600 Meter Run
30 Tuck Ups
WOD Guidance & Goals:
Ninety double unders will take :75-2:00. Scaling options for double unders include; 90 timers or jumping jacks, 30 attempts or 120 single unders. The 600 meter run takes about 3 minutes. If you do not have a course mapped out, run out :90 and back. You can sub 12 flights of stairs or 100 high knees and butt kickers, instead of running. Try to do the 30 tuck ups (like a V-up but with bent knees) in sets of 10. Target 12 minutes.
httpv://www.youtube.com/watch?v=YJ2wfBTMu28
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ENDURANCE
15 rounds
1 min easy, 1 min moderate, 1 min fast
BARBELL CLUB
Burgener Strength
1) Back Squat: 3-5 sets x 10 reps within 90% of 10 RM on Monday
2) Strict press: 3-5 sets x 10 reps within 90% of 10 RM on Monday
3) Strict weighted pull ups: 3 sets x 10 reps (AHAP)
9:43 30 dubs (got set of 21 – PR), run 90 seconds out and back (it was very cold…)
Did last Wednesday’s (mod)
500-400-300-200-100 Row
50-40-30-20-10 sit-ups
No idea time 🤷🏻♀️
10:57 “rx”
Had to scare off 2 turkeys in my path in the road!
10:11- JJ/stairs
10 x :20 hill sprints
12:13 (skipped runs to focus on DUs, got all 180 DUs but not pretty)
10:38 – liked this one
Dubs 60/30 and 90
11:12 Rx
11:28
14:54 JJ and some time wasted trying to wrangle my collarless dog back in the house. Jumping jacks are no joke. Super fun workout.
about 14:00 – got through the first round of 90 DUs in just over 2 mins; the second round was a disaster but I got all 90
13:54 rx
Spent at least a minute in the middle between the 2 rounds peeling off layers and retrieving a mat that blew away.
11:25
11:52
1st rd 120 SU
2nd rd mixed in some doubles
14:? 40 single/double
12 Flights of stairs.
11:17 – dubs were terrible today
K: 9:19 singles
A: 9:30 singles
Jenna – 13:58 – 75 DU (2:00 first round, 2:40 second round)
Alex – 10:20 120 singles
10:35rx
“Found Rocks and Roots”
15:26 two rounds:
~30 SUSUDU/DUAs
600m cross country
30 TUs
14:09 SUs and stairs