NEWS
THU WOD Recording: In Your Eyes
THU KIDS Recording: Here
WOD
“Take a Hike
0-10 min
40 DB Flights of Stairs
10-20 min
AMRAP
12 Ring Rows
20 Meter Handstand Walk
20-30 min
AMRAP
20 Dumbbell Russian Twists
20 Overhead Sit Ups w/Dumbbell
20 Standing Dumbbell Side Bends
20 Wipers
Post Time/Rounds/Rounds to Comments.
httpv://www.youtube.com/watch?v=yL68ea6cn84
WOD Guidance & Goals:
For the first 10 minutes, climb 40 flights (up and down) of stairs with a db/kb held on your shoulder to mimic a weighted hike. Record your time to comments. The next 10 minutes, do 12 ring rows, inverted rows or bent over rows then a 20 meter handstand walk or bear crawl. You can do 40 plank or handstand taps as an alternative to handstand walking. Record your rounds to comments. And the final 10 minutes is ab focused used a db/kb. The russian twists and side bends are 10 per side. Record rounds to comments.
Suggested wt: 50/35
ENDURANCE
1.5 hour hike with pack/vest
BARBELL CLUB
Burgener Strength
1) Snatch: 10 rounds – Every 90 seconds, complete:
-1x snatch (90-95% 1 RM)
2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
-1x clean and jerk (90-95% 1 RM)
3) Front squat: Work up to a 3 RM
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
Walk on treadmill 8.0 with 25# dumbbell, speed 2.8,
12 bent over rows 35#, 20 HS shifts 9+12
25# 1+67
7 min: step ups with 25#
6rds + 7 reps: 12 inverted rows with bent knees, 40 shoulder taps
2rds + 34 reps: 20# for OH sit ups, rest 25#
40 flights with 45#db and vest took 10:23
4+8- 12 ring rows &40 sec hs holds w/vest
2+20 w/45#db
Nice brother!!! Still looking forward to seeing u at the 8:30 😊
21 long stairs with 50#DB in 7:45 (left time to rest)
6 rds + 4 reps Lat pull down in ring row position 90#, bear crawl
2 rds +34 with 35#DB (other than side bends with 50#DB)
-Setups @10” H: 240 steps w 25#, completed in 10:03min
-6+16, 25#
-2+20, twist w/out weight
Sit-ups w/out weight
Db bends 25#
Did yesterdays today. also ran extra to get 2.23 miles in.
20# DB
30 flights 25#
8 + 1 25#/plank taps
2+2 15# twists&situps, 25# side bends- held onto support for WW
8:45 for 1st round
6+6- rows/HS taps
2+25- weighted sit-ups (scared I would have dropped the db on my face)
25# everything
32 weight vest and 40# dB
2+5 rr/hsw
2+36 35#
Kevin/Kathy 5.16m movement challenge- total 14.85 m ( did not include Tues WOD)
0-10 did 35#db finished at 9:00
10-20 did 5 sets of 7 strict pull ups and handstand holds
20-30 : User Error – a little “mishap” with DB dropping in wrong spot. Cost me 3-4 minutes. 🤷♂️
Then ran 2 miles
Then DB Bench Press : 12 w/40, 10 w/45, 10 w/50
7:20 20 flights 25# (messed up with the no of flights.)
9 bent over rows 25#,20handstand taps
2+13 25#
After the Wod finished the remaining 20 flights. 25#
Ran 1 mile.
35# db step-ups to cheese mat (172 at the 10 min mark)
4 rounds of ring rows/HSWA. Used the rings on my daughter’s ninja gym with my feet on a stepstool.
2+38 of the ab stuff. 35# for the side bends. 25# for the other stuff. 20 side bends per side in 1st rd.
Stairs: 25# 25 flights in 7 min, 33 flights in 9:30 (30 sec rest)
7 rds: 12 bent over rows w/ 25# DB/ 40 sec HS holds
3 rds: 15#/15#/ 25# dB side bends
20 flights, 12#.
5 rounds -Trx rows, plank taps
2 rounds – 12#, 12#, 20#.
1.63 mile walk ( 9 holes walking w/a push cart)
9:29: 40 flights @ 20# DB
4+2 @ 50# DB row, handstand shifts/hand lifts
2+36 @ 20# DB
19:08
35#KB cleans
20# PP
15 LLSq at 35#, almost quit wod, finished them with 20# DB
35# KBS
Yesterday’s 10min core AMRAP
Wrong day 🥵
40 flights at 10min mark with 20# dB
6 rounds 12 TRX ring rows + 40 sec hs hold
2+20 with 20#dB