NEWS
NUTRITION RECHARGE: Time to eat lots of veggies, exercise, drink water, sleep and knit the junk. Better yet, you’re buddying up for accountability. The fun began Tuesday, Sept 7th. Details HERE,
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- BONUS POINTS FOR WEEK 1: On Sat 9/11, complete the PARTNER workout with your Recharge Buddy! Earn 3 additional points EACH!
WOD
“Shhhh”
AMRAP 18
36 Double Unders
6 Hang Power Cleans
9 Toes to Bar
36 Double Unders
6 Hang Power Cleans
9 Toes to Bar
*every 4 rounds the weight increases
Weight: 135/95, 155/105, 185/135
AMRAP 18
12 Attempts
6 Hang Power Cleans
9 Knee Ups
12 Attempts
6 Hang Power Cleans
9 Knee Ups
*every 4 rounds the weight increases
Weight: 115/75, 135/95, 155/105
AMRAP 18
50 Single Unders
6 Hang Power Cleans
9 Leg Lifts
50 Single Unders
6 Hang Power Cleans
9 Leg Lifts
*every 4 rounds the weight increases
Weight: 75/55, 95/65, 115/75
WOD GUIDANCE & GOALS
Every four rounds INCREASE WEIGHT for the hang power cleans! The first four rounds the cleans will be unbroken. For the second set of four rounds, you may have to break the cleans 3-3. The third set of cleans could be broken into 2-3 reps at a time. Overall, every round will take around :90-2:00 to complete. Target 9 rounds (that’s three weight changes).
Inspired by NCFit
Post Rounds to Comments.
HOME WOD
AMRAP 18
36 Jumping Jacks
6 Burpees
9 V-Ups
36 Jumping Jacks
6 Burpees
9 V-Ups
ENDURANCE
5x500m row, rest 2:00
or run 400m
8 + 36 MCx (135/165#)
8 rounds
1st 2 rounds – 12 dubs, 36 last 6
75/85
Knees up
9+16 65/75/85, leg lifts
9 + 53 , 50 SUs / 55/60/65#/ KUs
9+44 mcx
Nice!
8 + 50 115#/135# Singles
8 MCx
8+38 mcx
WOOT! Go partner 😀
7 + 39 @ 135 / 155 last round v-ups to preserve hands
9 rounds @ MCx
Fun crew @ 6:30AM!
10+38 75/95/105
Du and v ups
7+22
12-15 dubs/attempts, 115/135 hpc, t2b
8+36 MCx
7 +26 MCx
10 + 42 mcx
Msn + Bal: 95#
2 pos pau sn: 105#
Snatch: 125#
6+12, MAx