NEWS
- NEW CLASS: EVERYDAY (M-F) we will now have a 12pm class, starting TODAY!
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WOD
“The Scotts”
AMRAP 12
12 V-Ups
12 Hang Power Clean
12 In + Outs
Rest 1 Min
AMRAP 12
12 1-Leg V-Ups
12 Push Press per side
12 In + Outs
WOD Guidance & Goals:
The first AMRAP 12, do 12 V-ups or tuck ups then 12 hang power cleans per arm. Suggested weight for the dumbbell is 50/35. If you choose to use a barbell do 115/75. The in and outs are no push up burpees. Target 5 rounds. The second AMRAP 12, do twelve 1-leg v-ups or tuck ups per side, alternating sides. The push press are 12 per arm (same suggested weights as above). Make sure with the push press you do not re-dip with your legs (dip-drive-press). Same in and outs as the first AMRAP. Target 4 rounds.
httpv://www.youtube.com/watch?v=esY7Px3Jg8c
Post Rounds + Reps to Comments.
ENDURANCE
20 x 200m at your 1 mile PR pace. Rest :60 b/w sets
BARBELL CLUB
Burgener Strength
1) Back squat: Work up to a moderate-heavy single in 10 reps or less.
GENERAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
5+12 tuck ups 25#
3+26 25#
10 minute peloton warm up
5 rounds 75# barbell
4rojnds + 12
5+12 with tuck ups and 75# bb
4+19 with 55#bb for push press
5+22 & 5 (115#bb & tuck ups)
6+32
5+6
75# barbell
Oh how I have missed barbell cleans ❤️
6+4 (50#)
4+26 (50#)
6+34, tuck ups, 65#
4+16, 1leg tuck ups, 65#
Used 85# barbell
Finished 7 plus 4
Finished 5
5+18, 4+18 95lbs for both, hybrid V-up/Tuck-up
Felt good to work with a barbell again!!!
6+3
5+13
#115
Outstanding
7 rd, 75# bb
5 + 3 v-up/leg 75# bb
5+12 (35#, hybrid v-up/tuck-ups)
4+10, 35#
Started about 40 sec late in the 1st part b/c of a shoelace issue. Still stopped at 12 min
5+12- 25#
4+8- 25#
6+12
20#
knee tucks
5+26
6 SL es
6DL/6PP es to save elbow
5+24 35#
4+9(per side) 35#
Thanks for the noon class, Michelle!
6+1
4+27
35#DB
3+33-accidentally added push presses, mod-instead of in/outs=6 jacks n squats
5+9-push presses
Kathy 4+30, 55# HPC,tucks/4 rounds 35# PP, tucks
Kevin 5 rounds 55#BB, SUS for Vups, 100m row for in&outs
5 rounds 35# PP, SUs , row
6 (20# and tucks)
5 (20# and sit ups)
4 + 9
4 30#.
5 (tuck ups) 25# DB
3+ 7 25# DB (PP felt a little heavy – did them in sets of six, alternating arms)
5 15#/in and out to 6” step/tucks
4 15#/in and out to 6” step/tucks
5+24 – 50# DB, mix of V/knee ups
4 – 50# DB, single knee ups w/other leg hovering
6+25 tuck ups 20#
5-1 return to ground w each one leg Vup, presses were hard at 20#
5 + 24 25#
4 + 28 25#
6 Strict press from chair each round (low ceilings)
5+3 & 3+17
50# db
7+12 55# Bb
4+42 55#
Either 5+4 or 6+4–lost count 30#
4+7 30# (first round 25#)
6 25#db
4+23 25#db
Rhea : 5+30 5#db Both arms.
4+23 both arms 5#db
5+24 @20#
4+18 @20# and more like tucks than v’s
5 + 3@30#, 4+6 both @30#
5+24 115# bbell
3+24 115# bbell
6+8
4+7 randomly started doing burpees two of the rounds
4+34 tuck ups
5+24
20#
6 + and 5+