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
“Creep”
6-9-12-9-6
Lateral Burpees
Front Squats
Chest to Bar Pull Ups
Weight: 155/105
6-9-12-9-6
Lateral Burpees
Front Squats
Pull Ups
Weight: 135/95
6-9-12-9-6
Burpees
Front Squats
Banded Pull Ups
Weight: 115/75
WOD GUIDANCE & GOALS
Oh yes, it’s happening, we have an up/down ladder!! The key here is to not go too hot out the gate. Burpee sets should be at a moderate pace, so you can take one deep breath and pick up your front squat bar. The first set of front squats should be unbroken, the other sets you may have to break 6/3 and 6/6 or 6/3/3. Chip away at the chest to bar pull ups, but challenge yourself to do straight sets on at least the set of 6 and maybe even the set of 9. Target 10 minutes.
Post Time to Comments.
HOME WOD
6-9-12-9-6
Burpees
2 x Squats
Push Ups
ENDURANCE
Rest
12:23 MCx
14:57 (burpees in place, 65#, kpu)
15:18 85#
11:13 MCx weight/movements however I missed a rep on the set of 12 for both FS and C2B. Don’t count backwards.
12:22. 115#. Mix of strict ctb, pull ups, chins
16:23 75#/black band SPU which took FOREVER
11:01 115#, kpu
11:41 mcx too much hands on knees. next time don’t drop the bar on 12 & and chalk up. go unbroken on everything
12:20 MAx
8:51
115#
C2B – mostly singles
Brain fart – sorry 12:51
12:40 MCx
9:51 75#,44# KBswings.
10:41 MAx
13:38 or 13:48 – can’t remember
85# & kpu
16:10 75# body felt great, breathing did not – wanted to quit on this one several times. Took long breaks btwn movements- all squats, burpees unbroken
10:35 mcx
unbroken, but need to rest less final 2 rounds
13:57 MCx
Breath management was ridiculously hard on this today.
12:18 105# BB, butterfly pull ups
12:17 65# kpu except for 9 strict pull up w/purple band.
11:43 MCx – thanks for the warm welcome xoxo
Also- this is a perfect name for this wod
8:09 mcx
12:53 95#