NEWS
THIS WEEK’S BONUS CHALLENGE
- 2 Points/Day – No processed foods! In addition to the 2 points/day for not having alcohol/sugar.
RECIPE OF THE DAY
Lauren
Wayland
6:45a Class
ZOODLES WITH MEAT SAUCE
INGREDIENTS:
- 1-2 lbs ground turkey
- Salt, pepper, onion + garlic powder to taste
- Tomato sauce (no sugar) – eyeball
- Zucchini noodles or 2 zucchinis spiraled
DIRECTIONS:
WOD
“Barbara Ann”
5 Rounds:
20 Handstand Push Ups
30 Deadlift
40 Sit Ups
50 Double Unders
Rest 3 Minutes
20 Handstand Push Ups
30 Deadlift
40 Sit Ups
50 Double Unders
Rest 3 Minutes
Weight: 115/75
5 Rounds:
20 Abmat Handstand Push Ups
30 Deadlift
40 Sit Ups
15 Attempts
Rest 3 Minutes
20 Abmat Handstand Push Ups
30 Deadlift
40 Sit Ups
15 Attempts
Rest 3 Minutes
Weight: 95/65
5 Rounds:
10 Dumbbell Press
20 Deadlift
30 Sit Ups
75 Single Unders
Rest 3 Minutes
10 Dumbbell Press
20 Deadlift
30 Sit Ups
75 Single Unders
Rest 3 Minutes
Weight: 75/55
WOD GUIDANCE & GOALS
Traditional “Barbara” is the same format as today’s workout but different movements (pull up, push up, sit up, squat). Like traditional Barbara, you are racing the clock to get through the four movements above, as fast as possible! There’s a built in rest, so dig in and go for it!
For the handstand push ups, break into 10/10 (kipping) or 4 sets of 5. Take :60 for the handstands. The deadlifts, you could go unbroken but to save your grip/posterior, do 3 sets of 10 reps or 15/15. Do the sit ups in one steady, consecutive set. Then take a deep breath and try to do the double unders consecutive as well. Target 3:30 per round.
Post Intervals to Comments.
HOME WOD
5 Rounds:
20 Push Ups
30 Good Mornings
40 Sit Ups
50 Jumping Jacks
Rest 3 Minutes
20 Push Ups
30 Good Mornings
40 Sit Ups
50 Jumping Jacks
Rest 3 Minutes
ENDURANCE
20 x :30 hill sprint, jog down
4:34, 3:54, 3:34, 3:16, 3:35 2 ab mats, 15 dubs
HSPU got very real.
3:29 / 3:57 / 4:11 / 4:53 / 5:38 MCx
5:14 / 3:42 / 4:22 / 4:26 / 4:19 – 20 HSPU 1st round, 10 reps for the remaining rounds.
4:30/4:57/5:08/4:18/4:45
MAx
4:10, 4:20, 4:25, 4:38, 4:15
HSPU (rd 1, 5 kipping from floor, rd 2-5 2X30lb DBs 20 reps)
115# DL
50 DUs (all rounds!)
Congrats on the dub, Stu!!
4:26
4:44
4:58
5:09
5:01
2 min rest
UB HSPU
male weight 115#
GHD sit ups
Dub shenanigans just out here trying to practice and get better
Happy Monday!
3:03, 3:15, 3:13, 3:27, 3:o2 #65DL, 2 ab mats, 40 bicycle situps, 25 Dubs
4:47/4;44/4;40/4;56/5:07 mcx
4:00, 4:21, 4:22, 3:37, 4:13
20 ab mat HSPU’s
30 35# good mornings in place of DL’s
40 sit-ups
25 dubs
(Side note: def didn’t touch my head every time on HSPU’s and did less sit-ups on round 4, hence the drastic diff in time)
3:30/:12/:13/:23/:29 mcx
4:08/4:21/4:23/4:41/5:14. MCx
Shoulders so dead that last set of dubs was a disaster!
5:27/3:53(?)/4:36/4:00/3:56
95#, cut HSPU and dubs in 1/2 after 1st round
@home
20 seated DB press #20
30 DL 75#
40 sit ups
20 burpees
5:20/:24/:20/:32/:40
4:22/4:25/4:54/5:15/5:01
1 ab mat
3:51, 4:01, 3:58, 4:02, 4:44 (20# db press, 65# deadlift)
3:23—3:40—3:47—3:47—4:10 mcx
/steady hspus…
/ground out the dead’s… 3×10 last two rds
/sit-ups never ending
/just got after dubs
hello monday
5 Rounds – bike 25 cal/10 strict pull-ups/15 reps bench @ 135#
3:45 – bicycles, 2 abmat HSPU
3:50 – bicycles, 2 abmat HSPU
last 3 rounds – 4:14/5:10/5:15 – sit ups, 2 abmat HSPU
3:40/3:40/3:37/3:38/3:37
2 ab Mats
75#
15 dubs
4 rounds
1 ab, 115#, 75 SUs
The disappeared dubs really got right in my ginge. I also would have no repped about 1/3 of my HSPUs. No joy after round 4
MC with 2 abmats- 15 first round then ten. ~4:30-5:00 per round – I accidentally erased my scores before I calculated them. First round was about 5:20.
Also no reps on last 5 HSPU
3:54, 3:49, 3:56, 4:17, 4:26 95# 30 sit ups