WOD
“Big Road”
30-27-24-21
Dumbbell Step Ups
Power Cleans
Cash Out
20 x Elevated Sit Ups (L, Middle, R, Middle = 1 rep)
Post Time to Comments.
httpv://www.youtube.com/watch?v=oUY_i33YAy0
WOD Guidance & Goals:
With your dumbbell or kettlebell, complete 30 total db step ups (if you’re at home feel free to do box jumps instead) then 30 barbell cleans. If you’re using a db for cleans do 30 per side. Make sure the db touches down between your feet not off to the side. Target 15 minutes
DB: 35/20
BB: 95/65
BARBELL CLUB
1) Front squat: 10 rounds – Every 2 minutes, perform:
1x Pause front squat + 1x front squat
For the FS, start at a light-medium weight and increase the weight each round.
14:08 (50# DB to 20” / 95# BB)
14:21 25# db/55#bb
15:42 25# bj to cheesemat
15:31 (24” jumps/95# BB)
17:? 35#/20″ / 75# BB
13:57 65# bb, 20” box jumps
15:29
85# hc
14:29
box jumps / 55# bb power cleans
13:37 #20 db
14;11 rx
box jumps/ 65#
Ub box
15/15
10/9/8
9/8/7
10/6/5
15:24- 25# everything
16:13 75#BB 35#DB
12:59
65# bb/20” BJ
15:50
#65- grip was an issue
20” box jumps
12:54 (?) 45# db 20” step up/95# bb
wow
75# Barbell
35# step up to stairs
13;21
13:04 20″ step ups (no DB)/65# cleans
18:15 45# BB/15# DB
15:09
35# 24”/95#
12:45 55#/20# db
14:00
25# DB step ups onto chair/ 35# bb hang clean
12:54
20” box jumps/65#barbell
1mile+ pre
12:30
20” bj
20# cleans
tabata plank after
13:35 75#bb, 35#db, 24″
so great to reconnect with parking lot wods
16:03 55#/ 24” step up no weight
Re-entry OOF
39:34 20# db step ups 16” / 55# bb
12:04 –
50# dB powerclean
50#db step up 22”
At around 22 minutes, 138 DB step ups, 114 DB PCs. 35# DB
13:58 55#, box jumps
Barbell, I missed you old friend
18:38 (20# db and 65# bb)
Nice job H!!!
17:39
20″ box jump
65# power clean
16:23
95#bb
jumps 20″
13:09 30# step ups round of 30 then jumps(sharing box with zev) 65# bb
13:29
35# DB steps to 24”
95# BB cleans
11:30 @20# DB Step Ups, 20# DB single arm cleans
16ish min
Box jumps
Empty BB
17:21 16” box jumps- focused on quality:) 20#. Is it possible it’s starting to feel light?
15:01 25#db/ 20”box jumps.
55# cleans / 20″ jumps
50 elevated sit up sets for cash out
16:33
30# step ups to 20″
85# BB
14:42 25# step ups, 45#BB