NEWS
- MEMORIAL DAY WEEKEND:
- Sunday 5/29: No RNG
- Monday 5/30: TWO CLASSES ONLY 7:30a and 9a
WOD
“Walk Away”
AMRAP 20
400 Meter Run
15 Chest to Bars
10 Jerks
Weight: 185/135
AMRAP 20
400 Meter Run
15 Pull Ups
10 Jerks
Weight: 155/105
AMRAP 20
300 Meter Run
15 Ring Rows
10 Jerks
Weight: 115/75
WOD GUIDANCE & GOALS
Time to work on a weakness! Any time you see AMRAP, it’s your opportunity to work on one movement that needs attention. For today’s triplet, you could work on running faster, do chest to bar pull ups (maybe less reps), or do a heavier weight on the jerks. The jerks should be done in two sets (6/4) not 10 in a row. Target 4+ rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 20
400 Meter Run
15 Lunges
10 Sit to Stands
ENDURANCE
AMRAP 20 for distance
4 rounds + 5 calories run/bike, ring rows, 75/55 cleans (shoulder)
4+cars
400m
10 butterfly C2B attempts
8jerks @ #165
3+400 105#
3+418 MCx
3+416 max
First kpu in a year, woohoo!!! Just in time for Murph
4 rounds
400m
10 butterfly C2B working ROM
105#
Bloody mess on last round ripped hand
Congrats Jim!!!
4+300 (pull-up, 155#)
4- 105# & 7 strict pull ups