NEWS

  • CINCO DE MAYO: Charity 5k, Bingo + Tacos
  • THU WOD Recording: The Pusher
  • THU KIDS Recording: Here

WOD

“Ooh Lordy”
8 x AMRAP 3
4 Flights of Stairs
8 Hollow Rocks
12 Mountain Climbers (per side)
Rest 1 Minute Between Rounds

Post Rounds + Reps to Comments.

httpv://www.youtube.com/watch?v=u7FH9BKCYhU

WOD Guidance & Goals:
4 flights (1 flight = up and down, or 10 high knees + 10 butt kickers) of stairs will take around :30-:45. The 8 hollow rocks (bend knees to scale) will take :10-:15, and the 12 mountain climbers (12 per side touch your knee to your elbow) will take :30-:40. Target 2 rounds per 3 min interval. 

ENDURANCE

10K

BARBELL CLUB

Burgener Strength

5 rounds (10 minutes) – EMOM, complete:
Odd minute: 5x bench press (Increase the weight each round)
Even minute: 20m seated sled pull

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