NEWS
WED WOD Recording: Here
WOD
“Hot Stuff”
4 x AMRAP 5:
21 Sit Ups
15 Bar Facing Burpees
9 Front Squats
Rest 3 Minutes
Weights: 135/95
4 x AMRAP 5:
21 Sit Ups
15 Lateral Burpees
9 Front Squats
Rest 3 Minutes
Weights: 115/75
4 x AMRAP 5:
21 Sit Ups
15 Burpees
9 Front Squats
Rest 3 Minutes
Weights: 95/65
WOD GUIDANCE & GOALS
Yes, that’s 4 AMRAP 5s with 3 minutes in between each AMRAP. Go hard because you have ample rest. Each AMRAP starts with 21 sit ups (that is, don’t continue your prior round). The sit ups will take :30-:40 (breathe here and use as your rest), the burpees around :60-:90 and the front squats :20-:30. Front squats should be heavy but unbroken every round. Aim for 2 rounds per AMRAP 5.
Post Total Rounds to Comments.
HOME WOD
4xAMRAP 5
21 Sit Ups
15 Burpees
9 Lunge+Lunge+Squat
Rest 3 Minutes
ENDURANCE
Rest
16:08 105# , hspu to set of sheets
Whoops..this was yesterday
Mcx
2+6
2
1+41
1+38
1+32/35/36/35
85# bar facing
1+40 / 1+39 / 1+37 / 1+36 MCx
1+40/1+41/1+40/1+41
115# bar facing
1+35/1+34/1+34/1+34, MV, 50#
1.45/1.17/1.12/1.15 55# MVx
Mcx wooza
-2+18
-2+16
-2 *caught neck on 1st squat clean
-2+8
1+36, 1+40, 1+38, 1+38
75#, regular burpees (bar rolled too much on an incline)
1+37,34,34,34 MAx
1+34 / 1+36 / 1+36 / 1+36 MCx
1+34 / 1+35 / 1+32 / 1+31 95# / lateral
MAx + bar facing
1+18/18/17/23
MCx, 75#
1+43, 1+37, 1+39, 1+39
#115 Bar Facing Burpees
1+36,
1+31,
1+31,
1+36
2+6 / 2 / 1+39 / 1+39 mcx
those are some rough 5 minutes.
1+42/40/34/32
75#
2+22/+23/+21/+22, 75#
1:33 / :34 / :33 / :33
#75, bar facing bp
MAx 1+ 46/29/29/32
1+39/1+36 all the rest MCx
consistent!
I was not picking up the bar again!
1+32 | 1+31 | 1+32 | 1+30 @ bar facing, 65#
MVx 65# 1+ 10,5,14,7
1+36 | 1+40 | 2 | 1+36 Lateral to bar and step over, 55#
2+4
2+13
2+10
2+14 MCx
Thatās insane
1+39/1+41/1+40/1+39
Lateral burpees
65#
75# first round then 65#, lateral burpees
1 + 33, 1 + 35, 1 + 35, 1 + 31
2/ 1+36/1+34/ 1+35 MCX
Mc not x 115# for the squats
1+38 across the board
MCx
1+36
1+31
1+24
1+23
2 / 1+39 / 1+36 / 1+38 – MC 75#
17:55 Mcx