NEWS
- SENIOR SEND OFF: Saturday 8/13, we are wishing our graduating seniors, Alexa, Nina and Morgan, farewell before they head off to college! Join us at 10a for light breakfast munchies, coffee, and lots of hugs and advice!
WOD
“Summer Renaissance”
10 Rounds
2 Ring Muscle Ups
4 DB Hang Clean + Jerks
3 Toes to Bar
4 Box Jumps
Weight: 50/35
Height: 24″
10 Rounds
2 Chest to Bars + 2 Ring Dips
4 DB Hang Clean + Jerks
3 Knee Ups
4 Box Jumps
Weight: 35/20
Height: 20″
10 Rounds
2 Pull Ups + 2 Bench Dips
4 DB Hang Clean + Jerks
3 V-Ups
4 Step Ups
Weight: 25/15
Height: 24/20
WOD GUIDANCE & GOALS
Ten quick rounds! Keep muscle ups linked as long as possible, and choose a weight for the dumbbell that’s on the heavier side since it’s only 2 reps per arm. Keep toes to bar linked, and try jumping all ten rounds. Every round will take about 2 minutes to complete. Target 20 minutes total.
Courtesy of Ibex
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HOME WOD
10 Rounds
2 Burpees
4 Lunges
3 V-Ups
4 Box Jumps
ENDURANCE
10 Rounds
50m sprint, 100m jog
100m sprint, 100m walk
10:44 (C2B/Ring Dips, 50#, T2B, 24” Jumps)
1239 pull-upd dips, 15# v ups 20”
12:48 banded ring transitions / 50# / T2B / 24”
11:03 C2B/BD, 35#, TTB, 24”
15:56 7 rounds MCX, 8-10 1 MU
12:36
(strict pullups, 35# DB, T2B, 20″ box)
11:19
2C2B/2dips, 35#, 3TTB, 24”
15:29
Strict pullups/ring dips; 35# c&j
3 ttb, 24” jumps
12:33- strict PU/ banded dips
first time doing TTB in like 6 months.. felt good!!
13:10 mc- with two 2 RMU rounds, and the rest 1 RMU
15:?? MCx