NEWS
- NOVEMBER CLINIC: TODAY Friday, November 12, at 6pm Coach James will dive deep into proper mechanics, breathing technique, and core engagement, for Power AND Olympic lifting. Be prepared to MOVE!
WOD
“Sleep Tight”
AMRAP 15
25 Pull Ups
25 Burpees Over the Bar
25 Deadlifts
Weight: 225/155
AMRAP 15
15 Pull Ups
25 Burpees Over the Bar
25 Deadlifts
Weight: 185/135
AMRAP 15
15 Ring Rows
15 Burpees Over the Bar
15 Deadlifts
Weight: 135/95
WOD GUIDANCE & GOALS
From the beginning of this workout, be conservative with your sets. You may choose to do two sets on the pull ups (15/10) or chip away in sets of five reps. Find a steady pace on the burpees, one that allows you to continue to move without any significant breaks. For the deadlifts, choose a weight that you can cycle for 10-15 reps before having to break. Target 3 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 15
25 Push Ups
25 Burpees
25 Hip Bridge
ENDURANCE
20 rounds
:60 on
:30 off
1+68 135#
3+1, 155# (15/round of everything)
Pullups: 10/5 (1st ever attempt at 10), 8/4/3: 8/4/3
Glad I showed up.
2+5 – 15 Strict PU per Round
2 + 45 @
10 strict pu black band
Rest MCx
Absolutely zero intensity from me today. This week smashed me and it showed today.
2+6 (First round MCx, then stripped to 135# for second round and moved like a slug. Pull ups felt great though.)
2 + 12/ 185# Mcx w/ Strict PU’s
2+25 MCx
2+8 MCx
2+16 Mcx
Kevin- 3 r + 25 reps but did BPUs, ball slams 135#
Kathy 4 rounds, BPUs, ball slams, 95# (sore lower back), started r 1 reg burpees, r 2 in and outs, finished with ballslams