NEWS
THU WOD Recording: Here
WOD
“Bad Habit”
AMRAP 15
Up Ladder by 3 Reps
3 Deadlifts
3 Handstand Push Ups
3 Box Jumps – step ups
6/6/6, 9/9/9, 12/12/12, etc
Post Rounds/Reps to Comments.
httpv://www.youtube.com/watch?v=x_nys9plIV8
WOD Guidance & Goals:
With your dumbbell, kettlebell or barbell complete 3 deadlifts, then 3 handstand push ups (scale: from bench,box,chair, or inverted push ups, or push ups), then 3 box jumps or step ups. The next round do 6 reps of each movement. The next round 9 reps. Continue to add three reps every round until 15 minutes has expired. Target the round of 15.
Barbell: 185/135
ENDURANCE
1 hour hike with a backpack or vest 20#
BARBELL CLUB
1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday
18+6
#125 DL
rounds 3/6/9- 2x#25 press, remainder 2x#15 presses for HSPU
21+48
35# DL, HSPU with 1 ab mat and 22 folded sheets🤣
21+7
35#x2
1 ab mat plus computer case-like a 5 or 10# plate
Box jumps
15+29
155# dL
Kipping hspu
24” box
200 Total Reps (Finished round of 18 and got 11 DL into round of 21)
185# DL, HSPU, Step Ups
18 +26 reps into round 21
105# DL, hspu from bench, box jumps
21 + 5, 15# kb for deadlifts, two 10# db presses, step ups, 15w
21 + 31
DL – 2, 35# db
decline push-ups – oof
Rock jump, prob 15 in
18+6
135#/HSPU/20” box jumps
(yay finally got a box!)
18+45
35# db, 1 abmat, jumps to cheesemat
4 HSPU in round of 24
25#/little pillow/stairs step ups
3.1 mi.!!! = 5.5
15 + 29 185#BB, Strict HSPU (2 abmats), Step-ups (23″)
135# DL
2 abmats
Finished 18 plus 21DL and 5 HSPU
21+8 2 15# DB/HSPU to about 6″ pad/StUp to folding metal chair
21+ 35
30#db,1abmat+littlecushion.
15+18
175# BB
Floor HSPU
20″ box
18 even
DL
Kipping hspu
Subbed squats for box jumps
30#Dumbells
24+67 35#dl, 20#oh press, step
21+24 – 135# deads, 85# push press, 24″ stepups
18+23
115# BBDL
Box HSPU on toes
Box Jumps
18+51
DL with two 20# dB
HSPU to folded blanket
Step up with 35# kB
Ted & Liz
Ted got to round of 21 (21 DL, 17 Strict Press, 12 SUs)
35#DB, ~18” chair
18+26
185#
Toes to box pu
24”
21
35# DL/ inverted push ups/ step ups to chair
18+40
135#/ shoe box/ jumps
Last round no Dl
1.43 walk
Walked 18 holes golf 3.42 miles
15+18
1 abmat
155#
20”
18+51
20# dB x2 for DL
35# kB for step up