NEWS
- SUN 7/11 RNG: Will be at the Wayland High School Track at 8:30a!
WOD
“Head Like a Hole”
50 Dumbbell Deadlifts
25 Shoulder to Overhead
75 Sit Ups
150 Double Unders
75 Sit Ups
25 Shoulder to Overhead
50 Dumbbell Deadlifts
Weight: 50/35
50 Dumbbell Deadlifts
25 Shoulder to Overhead
75 Sit Ups
50 Attempts
75 Sit Ups
25 Shoulder to Overhead
50 Dumbbell Deadlifts
Weight: 35/20
30 Dumbbell Deadlifts
15 Shoulder to Overhead
50 Sit Ups
200 Single Unders
50 Sit Ups
15 Shoulder to Overhead
30 Dumbbell Deadlifts
Weight: 25/15
WOD GUIDANCE & GOALS
Who doesn’t love a dumbbell workout? Choose a weight that you can not only deadlift for 30/20 reps , but a weight that you can press, push press or push jerk for at least 10 reps before having to rest. Move at a steady pace for the sit ups, going unbroken or 50/25, and then do the biggest set of double unders you can do! If double unders gas your system, purposefully break every set of 50. On the second half of this workout, push your pace! Faster sit ups, bigger sets of shoulder to overhead, and deadlifts. Target 17 minutes.
Post Time to Comments.
HOME WOD
25 Push Ups
75 Sit Ups
100 Jumping Jacks
75 Sit Ups
25 Shoulder to Overhead
ENDURANCE
Rest
14:51 25#
20 min peloton and foundations before flying out
Back Squats
5×3. 155#
1×1 170# (supposed to be 175, didn’t have enough plates!)
Strict Press
80, 85, 90#
17:00 25#
15:50, 20# DL, 15# OH ( 15 reps) 200 SUs
MCx 15:56
16:36 (Sub dubs w/ 400m ski. Rest MCx)
Foundations Press –
2 x 8 @ 125#
2 x 6 @ 135#
1 x 4 @ 145# (Failed reps 3 & 4)
14:14 (accidentally wrote 13 on board). 35# SU
17:24MCx
16:26 50#/Singles. Did not to overhead 100% correct
16:53 mcx
16:35 25# DB / DU
70# 2 x 8
77# 4 x 6
82# 1 x 4
Bulgarian Squats
35# DBs 4 x 8/8
13:13 50#, 1 arm oh, 24 cal bike
14:55 25#/50 DU attempts
16:22 25#/100 dubs and a butt burn from sit-ups. Next time, yoga mat!
13:57 mcx
16:02- 30#
Foundations:
BS 1×1 @ 195#
5×3 @ 175#
15:12 Mcx
17:20 MC w/ 200 singles