NEWS
THU WOD Recording: Here
WOD
“Pineapple Express”
AMRAP 20
10 Toes to Bar
15 Deadlift
20/15 Calorie Bike
60 Double Unders
10 Toes to Bar
15 Deadlift
20/15 Calorie Bike
60 Double Unders
Weight: 225/155
AMRAP 20
10 Knee Ups
15 Deadlift
20/15 Calorie Bike
20 Attempts
10 Knee Ups
15 Deadlift
20/15 Calorie Bike
20 Attempts
Weights: 185/135
AMRAP 20
10 Leg Lifts
15 Deadlift
15/10 Calorie Bike
80 Single Unders
10 Leg Lifts
15 Deadlift
15/10 Calorie Bike
80 Single Unders
Weight: 155/105
WOD GUIDANCE & GOALS
Do toes to bar unbroken as long as possible. Deadlifts should be unbroken the first round, then 10/5 or 6/5/4 reps. The bike will take :60-:75 and the dubs/singles around :60. Target 5 Rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
10 V-Ups
15 Glute Bridges
10 Flights
15 Jumping Jacks
ENDURANCE
4 x 1 mile repeats, 4 min rest
3+39 5 TTB:KU,135#,40 dubs
4 + 5 ttb
@ 155#
Chasing Bill
Thank you guys for being so welcoming! See you in a month or so 🙂
4+4 MCx
4+25
135#
20 DU att
3+50 mcx
4+7 MCx
3+17 (alternating ttb/ku in rounds 2,3 & 4; 135#; 15 cal)
2+40
TTB
185#
15 cals
consecutive DUA (avg ~3, lol)
10 unbroken TTB, PR
first consecutive DU in workout
4 rds
T2b / ku
#125 DL
20 cal row
20 du
3+26 rds
10 alternating T2B, KU
#105 DL
15 Cal bike
60 du
4+14 MCx
5
leg lifts
85#
:90 sec bike
20 ball slams
1min plank at end
3+33- MCx except 135# deads
10 ground leg lifts; 115-95#; 10 cal bike; 80 Sgl und. — 4+24
3.5 rounds.
Half TtB half KUs
DLs 115#
20 SUSUDU with more than a few DUAs
4 + 18, MAx
4+11 MC – 135#
3+65 TTB, 125# DL, 15 cals, 60 Dubs