NEWS
THIS SUNDAY 4/23:
- RNG – High/Low Class. Wear your best 80’s workout gear
- CLINIC – 9a: The how/why behind PROGRAMMING and SCALING to get the best results from your workout.
- YOGA – 4:30p with Gretchen
WOD
“Gold”
5 Rounds:
4 Clean and Jerks (225/155)
6 Bar Muscle Ups
40 Foot Handstand Walk
Post Time to Comments.
BARBELL CLUB
5 rounds
Bergener Warm Up
*empty bar
Snatch Tempo Pause Pulls
2 seconds at 3 positions
3×5 reps
In the hole back squats
3×4 reps
Take the bar from the lowest bottom position of the back squat. On the 4th rep take 10 seconds to get the bar back down
19:28 95#, purple C2B (work on linking), bear walk
17:59 85#, 6 RBKPUs, 4 WWs
17:45, 60#, cleans, 6c bike, 20 SUs
24 min; 125#; attempts w/ blue band (got about 6 MU total); handstand walks (and falls haha)
14:24?, 45#, RRs, SUs
4 @cap 95# purple ctb to work linking/hsw
17:09 165# C&J/blue band C2B/bear crawl
Barbell!!
23:01 175#
3+2. 125#. Red band. Got about half bmus
4+1 185# BMUA
17:47 #75, red ctb, hsw
Nothing in the tank this am. 165 for C&J. 4 BMU/round. HS Flails. “finished” 4 rounds at the cap.
Looking forward to the next time we do this, so that I can redeem.
19:53 — 115#, RBC2B, hsw
Similar to Willis. Nothing in the tank. Gave it my best effort for today.
2+9 (185#)
(Wrote 2+5 on the board but forgot to add the 4 C&J I did before the BMU’s)
4 rounds at cap. 115#/rbctb/ww
19:27 / 95# / CTB + dips / HSW
Welcome back Kenny!
Also ran a slow 3 miles @8:45 pace in the afternoon – my legs are toast from Wed’s WOD
21:?? – 135# / BMU / wall walks
4+4 at cap
75#, blue band bmu, 4 pathetic looking wall walks
Round 1 and 2: 4 successful bmu, round 3 and 4: 6!
Thank you Michele for all the pointers today!
16:30 45#/bb PU/bench dips/2x:15 HSH
13:59
#135 from 20 inch box for cleans/jerks
6 CTB and 6 ring dips
40′ Handstand walks
First WOD in 153 days!
Felt good being back in the gym, great work 9:30!
Keeeeennnnnnnnyyyyyy!!! Welcome back dude!
Love it! Congrats and welcome back!
I meant to say welcome back too, it was so nice to see you in class again!
So cool, Kenny. Great to hear you are back!!!!
21:43 85# / BMU ATT and CTB w/ blue band / HSW
4 rounds +9 at the cap with HSWalks to the wall (2-3 steps each) C&J @ 125#, could have gone heavier, but was really hoping to get a bandless BMU. First two rounds of BMUs with green band, then one round with blue band, 4th round with red band, and tried a few in last round with no band, but was EXHAUSTED… so went back to Ted band for final 5 before time cap. These elusive BMUs are so close I can taste them… !!!
3+6 – 205#
19:53 rx
3+5 115#, I did all 6 Bar muscle ups per round and re-did my fails which were only 3 out of the 19. So I did the most BMUs in my life in this wod alone. , then also tried the 40ft of handstand walking and made some progress.
YES MARIA!!
19:51 – 70# C&J, purple band kipping pull ups, “wall-walks.”
3+4 not RX. 175#, hand stand walk flails / falls
4 rds at cap 125#
Barbell cash-out
11:31 135#