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
2+20/23/26/24/23/25/26/26
40 seconds of running
8 x 2rds +40 (combo of butt kickers, high knees, jumping jacks)
2+ 9,10,7,8,8,8,8,10 (did 12 box jumps for stairs)
2+2/2+3/2+3/2+3/2+3/2+3/2+10/2+6
Couldn’t tell if I was sweating or crying
Haha same!
2+43 (2 rds plus 40 high knees/buttkickers & 3 rocks) / 2+48 / 2+48 /
2+49 / 2+48 /2+50/ 2+51 / 2+58
definitely did NOT get knees to elbows on every mtn climber
~2+ 1-4 flights of stairs per round. First time running stairs and totally underestimated them!
2 rds plus 4 stairs per round.
2+3/+4/+4/+4/+4/+4/+7/+11
Kathy 2/2/2+40/2/2/3/3/3 high knees – butt kickers-knees bent HR-most MC to knees
Kevin- 2 rounds for all- 120m row for stairs- knees bent HRs
ooh Lordy is right
2+3,2+3,2+2 rest of rds
2+8/10/9/9/7/6/7/11
24 rds (3/3/3/3/3/3/3/3)+4 flights
rx
2+2 rounds 1-4
2+3 rounds 5-8
2+4 rounds of steps+1/+0/+4/+3/+4/+2/+1/+8
Ted and Liz 2 rounds per 3 minutes
Up and down the driveway instead of stairs
Subbed 24 x 24″ step ups for 4 flights of stairs… mistake. I should do 20 steps ups for 4 flights next time.
2+8, 2+7, 2, 1+24, 1+28, 1+30, 1+24, 1+26
2+3, 2+3. 2+3, 2+3, 2+3, 2+3, 2+3, 2+9
2 +2 every round