NEWS
- CINCO DE MAYO: 5k, tacos + bino! Details HERE
- MOVEMENT OF THE MONTH: Lifting Technique! See details HERE
- MAY CHALLENGE: As the weather perks up it’s time to get outside! This week complete 5 miles of running/walking OUTSIDE. Next week 7 miles. The following week 9 miles, and the fourth week 11 miles! When you post your WOD score keep a running total of your miles for the week!
WOD
“We Paid”
AMRAP 20
20 Squat
20 Superman Rocks
20 Sit Ups
20 Burpees
20 Lunges
20 Bicycle Sit Ups
Post Rounds + Reps to Comments.
httpv://www.youtube.com/watch?v=_3AXNkc44BY
WOD Guidance & Goals:
Find a steady pace and hold it for 20 minutes! Complete most movements in about :30-:40, except the burpees which will take around one minute. The lunges and bicycles are 10 per side. Target 5+ rounds.
ENDURANCE
4 x800m, 200m walk
BARBELL CLUB
1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Strict weighted pull ups: 3-5 sets x 5 reps (AHAP)
4+77
4+93
4+44
4+26
4+67
Peloton warm up
4 + 91 at the 20 min mark. 20:45 to finish. Hate burpees
4+75
4 + 20
5+57
4+41
4+50
Mod: instead of burpees, did squats
Slow due to lower back
4+65
4+65
4+3
3 miles
4rds + 67
Annie + Air Squats 50/40/30/20/10
Dubs Unbroken 9:34 RX
20-200’s
5+40
3 + 75 – focused on making sure all squats low enough
Kevin- 4 rounds, 3-30 sec planks for burpees, ball slams for lunges,60m row for bicycle SUs
4+76
4+55
holy legs are heavy
4+29
good mornings > Superman’s
1rd S2S, rest in/outs> burpees
my squats were pathetic.
3.08m pre Wod slow stroller jog
4+77
Tying to get back in the habit of posting scores…
5
Also got booted off zoom?? Ahh well.
4 + 60
5 + 9 — burpees. just, burpees.
3+42, 35# for squats, su’s, and lunges
2+5 at the 20. Finished 3 @ 30:05
5 +54
6+41
2 Miles
4+42
5
1 mile
5+63
4+6
5+ 18
1 mile
4+33