NEWS
SUN WOD Recording: Here
WOD
Chromatica
AMRAP 30
30 Calorie Row
30 Inverted Push Ups
30 Dumbbell Step Ups (50/35)
Post Intervals to Comments.
httpv://www.youtube.com/watch?v=ZCQKxZIjHyM
WOD Guidance & Goals:
Row 30 calories (run 400m or 8 flights of stairs) at a moderate pace then do 30 inverted push ups (handstand push ups or seated db press) in sets of 10 to save your shoulders. Use 1 dumbbell for the step ups (alternate legs). The row takes about 2 minutes, the inverted push ups :60-:90, and the step ups 1 minute. Target 5 rounds.
ENDURANCE
10 x 400m at 5k pace, rest :90
BARBELL CLUB
1) Squat clean: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
2) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
3) Clean deadlifts: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
4+62 25#
4 – pushups on toes on box, 30#
4+9 inverted push ups, 35#
4+100m run
#35 barbell standing presses/#30 db stepups
4+47 35#
4+69 25#db
4 rounds. 300M run, seated db press (two 10#), 10# db step ups. 17w
5+6 Rx
5 rds
35#
4 + 2 35#.
4+49
35#
inverted push-up off box –
rep scheme per round 30, 25,15,20
5+13
Toes to box pu
40# 20”
4+74 (Toes on Box PU / 50# / 20″)
4+60 15#DB/in the shade today
4 Rx+(70# DB)
5 rounds
Row
50# seated dB overhead press
50# stepUps to 20”
4+68 (50/24″)
4 + 77
50#/20″
20″ is a game-changer.
5+7
inverted push ups
20#
Endurance WOD today
3rds: 300m/20 inverted push ups/30 db su 14”, 20#
4+4- 25#
Wow rowing
3 + 400m run + 9 PU
400m run
inverted PU
30# @ 20″
so fun, I’m slow at all 3 of these, but especially the inverted push-ups.
Ted & Liz
Ted 4 + 1 box pushups, 35# stepups
Liz 4 + 8 inverted pushups, 16# stepups
3+80 rds
25# step ups in 20” box
7 mile walk
4 + 21, #25 press
Jenna – 4+441 @ 400m run, PU inverted from ledge, 35# KB step ups
Alex – 5 + 33, squats for run, PU inverted from ledge, 40# DB step ups