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.
httpv://www.youtube.com/watch?v=iZurC7EA0sQ
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
8:37 treadmill
11:10 35# DL 25# for everything else
7:43 treadmill with 1.5% incline to try to mimic road
22:03 25# step ups, everything else 30#
Just ran treadmill for :20 at incline and 9.8 speed
Oops 12:03 for second set of stuff. I posted the actual time I finished
8:15
13 min 55# dl/25# sit up and step up/35# bb thruster
4 sprints
7:22 mile
15:27 #65 DL and thrusters (1 set of 10 and sets of 5 – took my time, too much time) and #30 for the step-ups
:30 fastest, :32 slowest 100m
unweighted situps
8:10 mile
14:30 with 65#dl, 25# sit up + step up, 55# thrusters
5 sprints
great wod!
agree, great wod!! Miss “racing you” in the gym!! 🙂
8:04
11:30, 35# DL, 15# SU, 20# step ups, 2 15# thrusters
9:07 mile
8:39. Honestly, I didn’t really look for the heavier weights. I think they are in the basement. 35kb deadlifts, 20# db for the rest. I forgot to use 2 db for the thrusters 🙂
34 sec- ish per 100m
7:58 Run
15:39 (50# DB)
:24 / :21 / :20 / :21 / :19 (best measured estimate of 100m)
6:27- clearly stairs (Actual mile is 10+)
11:20- 25#
:14-:17- stairs
Wow I love my endurance times with stairs😂
8:15 run, 15:00 135#BB DL, 50#DB Sit-up, 50#DB Step-up (23″), 75#BB Thruster, 31 sec avg sprint (long hall + 2 flights of stairs)
7:21 Mile
15:39 (145# DL, 50# Sit-Up, 50#/24” Step Up, 95# Thrusters)
:23, :23, :24, :26, :24 Sprints
7:25/mile
135# barbell DL
35#db
11:08
Runs – avg :21-:22
6:18
17:28 155#/40#/50#kb/95#
:21-:23
6:07
13:40 (35# DL, Sit-Up, Step Up, Thrusters)
:21, :21, :22, :21, :20 Sprints
8:35 mile with a lot of hills
24:14 2×25# DL, 15# sit ups, 1×25# step ups, 2×25# thrusters
31/31/32/32/31 -(half of my 100 is up hill)
8:42
14:30 (65# DL & thrusters, 15# sit up, 35# step up)
:19-:22 uphill 100m
8:00
15:22
DLs: 2x50DB
SUs: 35# DB
Step-ups: 35# DB/20″
Thrusters: 2×35# DB
So slow on the thrusters… took extra long breaks. Miss the water fountain at the box (or “bubbler”, as we say in Wisconsin).
6:05 mile
9:36 w/35#
18 sec av.
8:31
9:53 ,25# sit ups,30# rest.
:20-:25 sprints.
7:50 mile
17:45- 2x 50# DL, 50# situps, 50# Step up 24″, 2x 35# thruster
5 x 100 ≈ :20
8:06
13:02 65# BB DL and thrusters; 25# sit-ups and step-ups
:22-:24
7:48
9:24 30#, 20# sit up, lunges no box
:21 / :22 / :23 / :23 / :22
7:57/9:40/14-17seconds
35#db/20”box
Oops typo for sprints
:17-:20
(My last one was fasted bc my dog took off through the neighborhood during it)
7:41 mile
16:23 (95# barbell for deads/thruster; 50# DB step-ups to 24″)
:19-:22 second sprints
Thrusters beat me up on this one.
1mile-11:54
Mod:
50 dL
50 sit-ups w/out weight
50 step ups onto 10” step w 25#
50 press push w 25#
50meters n barely completed under 30seconds.
What a beautiful day!
7:44 mile
12:24 65# BB for deadlifts + thrusters/35# DB for sit ups + step ups
:24/:23/:24/:23/:22
7:43
9:55
2/20# DL
1/20# rest
:19.35/19:50/20:15/21/21
7:08 mile (Rolling hills)
11:16 30# DB
~18 sec 100m
30 min bike ride with kids instead of the first run
11:30 – 15 lbs, unweighted sit ups, 12 lb for thrusters
10 min walk instead of sprints
Run 9+ mins, w/🦶🏻⚓️s
35# DB (25 SUs since did lots at 4 pm abs)
Run 5x
Newt – 7:29 / 10:08 – 45# / :16, :16, :16, :16, :15
Somerby – 7:30 – 3/4 Mile / 8:01 – 8# 36 reps / :19, :20, :20, :19, :18
7:45 mile – pretty sure that’s a PR
11:55 @ 35# KB for DL, SU and Step Ups, 20# DB for thrusters
:20, :20, :19, :20, :21