NEWS
- FREE CLINIC TODAY at 10a: Beginner Pull Ups! Are you looking for a program to help you get that first pull up? This clinic is for you! Plus you’ll get a head start to the specialty clinic on the 5th. Sign up on Triib
WOD
“Open Mash Up”
AMRAP 7
up ladder by 3 reps
Dumbbell Thruster
Toes to Bar
Rest 3 Minutes
AMRAP 7
30 Double Unders
10 Power Snatch
Weight: 50/35, 75/55
AMRAP 7
up ladder by 3 reps
Dumbbell Thruster
Knee Ups
Rest 3 Minutes
AMRAP 7
10 Attempts
10 Power Snatch
Weight: 35/20, 55/35
AMRAP 7
up ladder by 3 reps
Dumbbell Thruster
Leg Lifts
Rest 3 Minutes
AMRAP 7
50 Single Unders
10 Hang Power Snatch
Weight: 25/15, 55/35
WOD GUIDANCE & GOALS
TWO amraps?! Heck yes! For the first AMRAP 7, try to do the thrusters and toes to bar unbroken for as long as possible. Once you feel like you need to break the thrusters, try to get more than half of the reps before putting down the dumbbells. Once you need to break the toes to bar, break into smaller sets and take quick breaks. Target the round of 15 reps. For the second AMRAP, do the double unders (:30-:45) and snatches unbroken for as long as possible. Target 5+ rounds.
Post Rounds for Both Couplets to Comments.
Round of 12 + 16 MCx
5 + 26 MCx
Gotta link t2bs
12+10 25#, KU
3+35 30 dubs, 45#
Finished rd of 15 / 5rds MCx
Finished round of 12, + 15 25#•2 + 6 KUs
4 rounds @ 55# in 7:15
MAx – Finished round of 15, 12# (only size left, next time I’d try 15# or 20#)
3 + 10 attempts (had most ever consecutive double unders (9) in first 3 rounds!) / 35#
15+9- 30# & v ups
4+38 mcx
15+ 8/5 + 10 MCx
15+3 MCx
4+38 MCx
15 / 5 MCx
18 10# KneeUps
5 35# 1st rnd Power, 2-5 Hang, SU
Finished 250 WB (150 today)
15+26/5+30 mcx
Such a fun morning!
15+8 (20lb and v-ups)
5 rounds even (dubs and 25lb DB snatches)
Pull-up clinic! That was so fun and I learned a ton! Now for the 8 weeks of homework 🙂
MAx – Finished round of 15, 12# (only size left, next time I’d try 15# or 20#)
3 + 10 attempts (had most ever consecutive double unders (9) in first 3 rounds!) / 35#