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
“Astronaut in the Ocean”
50 Calorie Bike
50 Toes to Bar
50 Dumbbell Box Step Ups, 20″
50 Sumo Deadlift High Pulls
50 Toes to Bar
50 Dumbbell Box Step Ups, 20″
50 Sumo Deadlift High Pulls
Weight: 50/35, 135/95
40 Calorie Bike
50 Knee Ups
50 Dumbbell Box Step Ups, 20″
50 Sumo Deadlift High Pulls
50 Knee Ups
50 Dumbbell Box Step Ups, 20″
50 Sumo Deadlift High Pulls
Weight: 35/20, 115/75
35 Calorie Bike
35 Leg Lifts
35 Dumbbell Box Step Ups, 20″
35 Sumo Deadlift High Pulls
35 Leg Lifts
35 Dumbbell Box Step Ups, 20″
35 Sumo Deadlift High Pulls
Weight: 25/15, 75/55
WOD GUIDANCE & GOALS
For today’s workout, you can only get work done for :40 and then you must rest for :20. Continue this pattern until all the work is complete. Work quickly during the :40 since the rest is built in for you! Target 20 minutes.
Post Time to Comments.
HOME WOD
1000 Meter Run
50 Leg Lift
50 Step Ups, 20″
50 Glute Bridge
50 Leg Lift
50 Step Ups, 20″
50 Glute Bridge
ENDURANCE
2 rounds
5 min on, 2.5 off
4 min on, 2 off
3 min on, 1.5 off
2 min on, 1 off
1 min on
3 min off
MVx reps, 14:32, KUs, 20# DB, 50# SDLHP
16:40 almost MCx w/v-ups
19:21 MCx
16:03. 50+ Cal Bike/Strict TB/50#/95#
18:40 MCx
14:07 40cal.25#,v-ups,95# sumodeadlifts(no high pull)
15:26 (35 c, leg lifts, 15# db step, 55#)
18:40 MCx w 75# Sumo DL High Pull
17:40 MCx … those SUMOs!!! woof.
14:44 — MAx rep scheme, alternating t2b/ku, 20# step-ups, 75# sumo dl high pulls
17:12 (800M row, alternating T2B/knee up, 15# db step, 55#)
19:32 mcx
sumos took forever.
20:32- 75#
17:28 MCx
19:11 50 cals, 40 ttb/kneeups, 20# db, #65 sdlhp
21:30 Some TtB and a lot of KUs, 35# box step ups, 75# and then 65# SDLHPs,
19:18 35 calories, 35 TTB with box, 20#, 65#
16:20 Mcx w/75# sdlhp
17:24 115#, ttb not all to standard
4+8. 4#10 MCx