NEWS
- JULY 4th WEEKEND SCHEDULE:
- Saturday 7/2: 8a and 9a classes ONLY!
- Sunday 7/3: Closed
- Monday 7/4: Closed – Happy 4th!
- Tuesday 7/5: 9a, 12p and 5p classes ONLY!
WOD
“Worldstar Money”
2000 Meter Run
30 Hang Squat Cleans
20 Strict Pull Ups
*partition anyway, anyhow
Weight: 225/155
1600 Meter Run
30 Hang Squat Cleans
20 Banded Strict Pull Ups
*partition anyway, anyhow
Weight: 185/135
1200 Meter Run
20 Hang Squat Cleans
20 Ring Rows
*partition anyway, anyhow
Weight: 155/105
WOD GUIDANCE & GOALS
YOU decide how to break up today’s workout! You could choose to do 10 rounds of a 200 meter run, 3 hang squat cleans and 2 strict pull ups. OR, 5 rounds of 400 meter run, 6 hang squat cleans and 4 strict pull ups. OR you can do it as written! Whichever method you choose, target around 10 minutes for the run, around five minutes for the hang squat cleans and three minutes for the strict pull ups (around 20 minutes total.) Record your total time and how you broke up your reps.
Courtesy of JumpShipTraining
Post Time + Plan to Comments.
21:20 – 1600m / 30 @ 225# / 20 pull ups
19:39 (155#)
2000m Run
10 Strict Pull Ups
16 Hang Squat Cleans @ 155#
10 Strict Pull Ups
14 Hang Squat Cleans @ 155#
22:48 115#
Did mix of squat cleans and 16 SPU, 2,000m run then finished SPU
really fun.
did all the hsc & pu, then went for a run. 185#
21:58
19:35 115#. Note to self go heavier next time
9/8/7/6 squat cleans then 7/7/6 pull ups each with 200 meter run after except 800 meter run at end.
24:53 – 185#
– ran 2000m first… ~13 min or so (way too slow)
– started with 5 single squat cleans… then warmed up a bit and connected 5/4/3s
– mixed in four sets of 5 strict PUs to get them out of the way
19:52 at 135#
Did sets of hang cleans and pull ups until I was half way though the reps. Tan 1k, then did sets of 3 squat cleans, 2-3 pull ups, and 200’s. Finished with 400m
24:27 105#
20:27 – 185#
25:50 — 105#
10 rounds of 200m/3 squat cleans/2 strict pu
20:46- 115#
5 x 400m/6/4
22:18 glad I came in. Did all the run, then sets of 5 75# HSCs and 4 red band PUs.
25:00 155# (15 reps – knee hurt)