NEWS

TUE WOD Recording: Capacity + SYLB
TUE KIDS Recording: Here

WOD

“Blueberry”
0-10:00
Run 1 Mile
10:00-30:00
50 Dumbbell Deadlifts
50 Dumbbell Sit Ups
50 Dumbbell Step Ups
50 Dumbbell Thrusters
30:00-35:00
On the Min for 5 Minutes
100m sprint (about :20 of work)
rest remaining minute

 Courtesy of Denise Thomas

Post 3 Times to Comments.

WOD Guidance & Goals:
In 10 minutes, run 1 mile (scaling: 3/4 or 1/2 mile, 32 flights of stairs, row 2k) and in the remaining time rest. At the 10 minute mark, you’ll have 20 minutes to complete the chipper. Using one db/kb or barbell (suggestion weights: 53/35, 50/35 or 95/65) try doing the 50 deadlifts in 30/20 or 20/15/15. The weighted sit ups (you can anchor your feet) are done with one weight across your chest. Do not let the weight leave contact with your body. The step ups are done with one weight held anyway you’d like, except for resting it on your thigh. The thrusters try to do in 20/15/15 reps like the deadlifts. If/When you complete the chipper write down your time (or reps) and rest the remaining interval. The last five minutes are 100 meters on the minute (around :20 of running or 2 flights of stairs) resting the remaining time within that minute until the next round. You’ll have three times to record today. 

ENDURANCE

3 rounds: 1000m moderate, 100m walk, 200m easy, 50m sprint, 200m easy, 50m sprint, 200m easy, 2 min rest

BARBELL CLUB

Burgener Strength

1) Pause front squat: Work up to a heavy single in 10 reps or less.

FUNCTIONAL 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