NEWS
- Hero WOD “CLOVIS” : Sunday (4/28) Rise-N-Grind workout is:
- AMRAP 50:
1 Mile Run
15 Burpee Pull Ups OR - 10 Mile Run + 150 Burpee Pull Ups
- AMRAP 50:
If you choose the second option (ALL 10 miles then the 150 burpee pull ups) please plan your run to end at Daybreak by 9a the latest, to have time to complete the burpee pull ups.
- Mile-A-Day in May
- Run, walk, skip, or bear crawl 1 mile, OUTSIDE, everyday in May
- Mark your progress at the front desk
- Better yet, do your daily mile with a friend!
- 2024 Internal Team Throwdown!!
- Saturday, May 11th 8:30a-10a
- Social/Potluck to follow
- See post for details
WOD
“Bamba”
6 x on the 3 Minute
250/200 Meter Row
10 Toes to Bar
1 Power Snatch
Weight: 135/95
6 x on the 3 Minute
250/200 Meter Row
10 Knee Ups
1 Power Snatch
Weight: 115/75
6 x on the 3 Minute
200/150 Meter Row
10 V-Ups
1 Hang Power Snatch
Weight: 75/55
WOD GUIDANCE & GOALS
Row the 250/200m in :60 or less, do your toes to bar unbroken or in sets of 6 and 4, then take one big breath before completing a single power snatch. Your goal is to complete each round with around :60 of rest before the next round begins. Record intervals.
Post Intervals to Comments. Compare Scores HERE.
65#, 5 TTB/ pike ups, working on linking
100#
1:32–34–32–36–34–32 mcx
1:36 / 1:38 / 1:44 / 1:47 / 1:51 / 1:49 (95#)
4.13.2023 – 1:53 / 1:49 / 1:51 / 1:55 / 1:57 / 2:05 (125#)
1:31 – 1:58 I think (mostly around 1:33 — rower timed out just before a round began in my long round)
200 cal/pike-ups/85#
250m/KUs/185#DL
4.13.2023 250m/KUs/65#