NEWS
- 2023 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three, who will compete together in 2-3 workouts, on Saturday May 13th, from8:30-10a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
WOD
“Hey Hey”
10 Rounds
4 Strict Pull Ups
5 Toes to Bar
6 Hang Power Snatch
7/5 Calorie Bike
Weight: 95/65
10 Rounds
4 Banded Pull Ups
5 Knee Ups
6 Hang Power Snatch
7/5 Calorie Bike
Weight: 75/55
10 Rounds
4 Ring Row
5 Leg Lift
6 Hang Power Snatch
7/5 Calorie Bike
Weight: 55/35
WOD GUIDANCE & GOALS
Yes, 10 rounds!! With a short rep scheme tied to every movement, move quickly, unbroken, and with fast transitions wherever possible. Spend no more than :15 on the strict pull ups, :15 on the toes to bar, :20 on the hang power snatch, and :20 on the bike. The weight for the snatches should feel LIGHT! Target 15 minutes.
Inspired by Ibex
Post Time to Comments.
18:31 rr/ll #55
20:16 black band, pike ups, 50#
21:38, banded PUs, KUs, 30#
21:40
4 Banded RB then BB Pull Ups
5 Knee Ups then LLs
6 Hang Power Snatch 55#
7 Calorie Bike
18:04 MCx
17:55 65#
17:05, banded, v-ups, 45#
I have to admit – the 10 rounds were intimidating, but I ended up really liking it. Even at a light weight and easier movements, it was still a grind.
19:43 MAx…65#
17:09 mcx
rds 8-10 can s**k it
19:58- 5 rounds Mcx
5 rounds scaled to 3 strict PU
21:00
75#/BPU
20:44
Ring rows/alternating t2b & ku/65#
19:16 MCx