NEWS
- Internal Team Throwdown: YES, it’s happening… it’s THROWDOWN time!! THIS Saturday, June 19 at 2:00p, we will return to hosting our annual internal competition. This is a friendly, community-based competition that is designed for ALL our members… from our newbies, to our veterans. All movements will be scalable. All the details are in our newsletter and you can SIGN UP (by WED 6/16) to compete, socialize or both at the front desk.
WOD
“Hear Me Say”
5 Rounds
25 Wall Balls
400 Meter Run
Weight: 20/14
5 Rounds
25 Wall Balls
400 Meter Run
Weight: 14/10
5 Rounds
15 Wall Balls
300 Meter Run
Weight: 10/6
WOD GUIDANCE & GOALS
Whatever you do, don’t do the math! For as long as possible, try to do the wall balls unbroken or in sets of 15 and 10 reps. Run the 400’s at your 5k pace, and sprint the final round. Target 17 minutes.
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HOME WOD
5 Rounds
25 Squats
400 Meter Run
ENDURANCE
Rest
15:19 24cal bike
17:37 12#
18:36 26# Kb, 18 cal bike (knee)
20:27 MCx
4×6 BS
145#
15:18 mcx
18:31 (5 Rounds – 25 Seated DB Press (25#), 25 Sit Ups, 24 Cal Bike)
18:23 MCx
18:15, 12#
20:30 MCx
19:?? MCx
19:59 30# wbs
17:10
14# wall ball
24 cal row
145# back squat
20 sec Sorensen hold
22 sec overhead hold @ 125#
50 GHD hip extensions
22:01 mcx
4×6 BS @ 160#
OH @ 95#
Other stuff ✔️
Thanks mel!
15:54 MCx
16:50 w/500m row
4×6 squat 190#
4 x :30 overhead #120
4 x 1:15 sorenson
25/20/25 ghd extensions
MCx 17:57
Some of the accessory work afterwards.
19:58 20#
21:54 14# caught my breath around 300m
BS: 4×6 240
OH hold: 4x:30 135
Sorenson: 4x:50
60 back ext
… then…
20:43 mcx (no hammies left)
18:04 20#
Oh hold: :60
Ghd hold: :40
Hip extensions: 60
Back squats: 155