NEWS
APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Deserve You”
EMOM 24
1. 15/10 Calorie Bike
2. 5 Hang Power Snatch
3. 5 Bar Muscle ups
1. 15/10 Calorie Bike
2. 5 Hang Power Snatch
3. 5 Bar Muscle ups
Weight: 135/95
EMOM 24
1. 12/9 Calorie Bike
2. 5 Hang Power Snatch
3. 5 Chest to Bars
1. 12/9 Calorie Bike
2. 5 Hang Power Snatch
3. 5 Chest to Bars
Weight: 115/75
EMOM 24
1. 10/8 Calorie Bike
2. 5 Hang Power Cleans
3. 5 Pull Ups
1. 10/8 Calorie Bike
2. 5 Hang Power Cleans
3. 5 Pull Ups
Weight: 95/65
WOD GUIDANCE & GOALS
Scale calories or reps to complete each movement within its designated minute. Choose a weight for the hang power snatch that you can do the first few rounds unbroken and then may have to break into 3/2 reps. Complete bar muscle ups/chest to bars/pull ups, unbroken as long as possible.
Post Cals/Weight/Movement to Comments.
HOME WOD
AMRAP 24
30 Mt. Climbers
40 Sit Ups
50 Squats
60 Jumping Jacks
30 Mt. Climbers
40 Sit Ups
50 Squats
60 Jumping Jacks
ENDURANCE
Rest
8 cal, 65, c2b
8 cal row, 55#, kipping pu
Row & 2 BMU per round
15 Cal / 115# / 2 BMU (tried to link)
15 cal Row, 105#. strict Pull ups
95# 15 cal row KPU
15 Cal Row/115# Hang Power Clean/Strict Pull Ups
15 cal, 115#, 2 bmu
10/95/bmu (mcx)
round 1 – 15 cal/5 @ 95#/ 5 bmu, Rnd 2 – 12 cal/ 5 @ 95/5bmu, Rnd 3 – 12 cal/5@75#/5bmu, rnds 4-6 – 10 cal bike. 75#, 4BMU
12 cal/65#/5 strict pullup
knee swollen, taking it easy
Mostly 10 cals
75#
CTB
15/15/15/14/14/13/13/15-ish cal bike – was stopping with 0-5 seconds left
115#
5/5/5/4/4/4/4/5 BMU
— great vibes at the 8am!!!!
12 cals. #105 hang power clean. 5 strict ctb.
12 cal row
95#
5 strict C2B blue band
70#, spu with red band but not all “strict”–last round did 5 kpu
8 cals/75#/C2B
10 cal, 75, kpu
8 cal, 25# DB, 10 RR