NEWS
- SAT 2/5 Gymnastics Clinic: Interested in getting/improving pull ups, butterflies, toes to bar, muscle ups and handstands? Well this is the clinic for you! Join Dan Trainor at Daybreak, on Sat, February 5th for a two session course on all things gymnastics. Details HERE
WOD
“The Door Guy”
100 Double Unders
75 Step Ups
50 Overhead Squats
25 Strict Handstand Push Ups
Weight: 24/20
Weight: 115/75
30 Attempts
75 Step Ups
50 Overhead Squats
25 Abmat Handstand Push Ups
Height: 20″
Weight: 95/65
200 Double Unders
60 Step Ups
40 Overhead Squats
20 DB Press
Height: 20″
Weight: 55/35
WOD GUIDANCE & GOALS
This is a spicy, quick workout from RPM! Relax on the double unders. Do big sets and with short breaks. The dubs should take no longer than 2-3 minutes to complete. The step ups will take about :60 per 25 reps. Move to a new corner or side of the box every set. The overhead squats should be on the lighter side and completed in sets of 10-15 reps. Then chip away at the handstand push ups in sets of 3-5. Target 15 minutes.
Post Time to Comments.
HOME WOD
100 Jumping Jacks
75 Step Ups
50 Squats
25 Strict Handstand Push Ups
ENDURANCE
Tosh
3 Rounds
200-400-600
Meter Run
work:rest
12:50 30 dubs, (not happening today) 55# 2 ab mats
12:59, MVx OHS , started at 20# (10 reps) finished at 15#, seated DB press 15#
17:23 mcx — spent 7 min on hspu. 😫shoulders smoked.
14:01
MAx dubs / 3 minute bike ride for step ups (knee) / 55# OHS to bench (knee again) / 1 abmat
13:41- 65#/ 1 ab mat
21097 meters 91:45
2:10 split
14:10 – 100 dubs / 75 @ 24″ / 75# / 2 abmats
So much fun rowing, what an awesome turnout!!!
21,097 1:28:19.4 – 25 sec better than last year woohoo…
Thanks for putting this together Jim. Strong work everybody!
14:31 95# / 2 abmats
1/2 Marathon Row
1:24:16 – Split 1:59.8
21,097 Meters – 1:39:17.3, Goal was to keep it under 1:40:00, 2:21 avg split.
Nice work everyone!
14:25 30 SUSUDUs, 75 24” BSUs, 25 35# OHS a few legit, 25 24” BHSPUs
1/2 marathon 1:37:45
Last year: 1:40:07
SO fun to do this with everyone.
8:58mcx
10:42 max single/25#/box push up