NEWS
- Marathon Monday Schedule: On Monday, April 16th, we will have 5:30a, 9a and 5:30 classes ONLY
WOD
“Freaky Friday”
6-9-12-15-18
Dumbbell Hang Squat Clean (50/35)
Handstand Push Ups (strict)
WOD Guidance & Goal: xChoose a weight for the hang squat cleans that you can do 6 consecutive reps. Handstand push ups are strict. Do small sets (2-3) and kick down before hitting failure. Aim to finish around 10-15 minutes.
Post Time to Comments.
ENDURANCE
400m hard, 1200m easy
300m hard, 900m easy
200m hard, 600m easy
100m hard, 300m easy
BARBELL CLUB
high hang clean and jerk 6x(3+1)
hang clean 6x(2+1)
clean and jerk 6×1 at 80%
strict dips 5×10-15
10:37, 35# , 1 ab and 5# day plate then 2 ab in round 15+ 18
oops- I mean #25 !
15:14 25# 2 ab mats
Lots of no reps—thx Michele for me helping me fix those hspu
13:32 2 ab mats, 25#
Capped. Thru 12 HSPU w 2 ab mats. 35# DB.
10:53 20#, 10#db press
16:53 #35, 1 Mat +5lb plate
15:23 rx
~16:20
25lb db
El Guapo
17:09. 40#. Ab+10 for first 3 rounds then bench.
BBC 95/115/130. Fun one!
Red band dips
14:46 35#,1 ab mat 9+
14:12 — 20# (arm); 1 abmat
13:10 – 45#, 2 ab mats
14:27 25#/15# seated press
13:25. 20# / 2 abmats.
16:24 50#, 2am
7:21, 25# & handstand holds for HSPU (18, 27, 36, 45, 54 secs)
14:45 25# Box HSPU toes/25# DB situps
17:44 1 ab mat
15:58 (HSCL rx; subbed 50# db strict presses for strict HSPU, then went to push presses after round of 9)
12:40 #20 dbs/ 1mat+plate
10:48 50# 2ab
15:42. 35#. First round hand stand PU to 2 ab mats, then 25# DB seated strict press remaining rounds
BBC- 85/105/120. Went light due to tired.
Barbell club:
145# for 6
170# for 3
Done (shoulder)