NEWS
- Beast Coast Barbell: Starts at North this week! Wednesday nights at 6:30p and Saturday mornings at 10a
- Nutrition Challenge: IS OVER! Get scores on the whiteboard and ask a coach to take your final measurements
- Self Defense Clinic: This Sunday 2/10 at 10a at North. Sign up! Space is limited!
WOD
“Spin on 16.1”
AMRAP 20
AMRAP 20
25′ R-Arm Dumbbell Overhead Walking Lunge (50/35)
8 Dumbbell Facing Burpees
25′ L-Arm Dumbbell Overhead Walking Lunge (50/35)
8 Chest to Bar Pull Ups
WOD Guidance & Goal: Choose a weight for the dumbbell that you can lunge overhead for 25′ unbroken, with your non-dominant arm. Keep burpees at a pace you can keep moving forward without any pauses. Try to keep chest to bars unbroken or small, fast sets. Target 156 reps (6 rounds).
Post Reps to Comments.
ENDURANCE
On the min for 25 min, :15 sprint, easy remaining :45.
1 KPU short 7 rounds , 30#
7+4 Rx (1 step from finishing first 25’)
5+13 rx
7 rx
5 rounds 30#
6+6 (35#, kpu)
7rds with 40lb db & 4 strict c2b
El Guapo
8 Rx
208 Reps
8+23rx (3 pull ups short of 9 rounds)
Wow!!!
8 + 14 rx
So much harder than it looked…?
10+13rx
and one for you…?
?
Q: does gravity work the same way for Mel? I have my doubts.
Nice job!! ?
nope, I don’t think so 🙂
???
8 + 6 Rx
6+12 @ 30#
Switched from 8 KPU to 4 strict PU after ripping in second round
7+5 RX
8 Rx
Yuck
6+10 with 25#DB, red band
6 even with #35 and 5 strict pull-ups per round
left arm was a struggle – 3 rounds unbroken lunges, 3 rounds broken due to loss of balance
right arm all lunges unbroken
6+12, 35#, kpus. Next time go with a heavier weight.
4+25 I missed 1-2 ctb connections per round and they were the biggest thing slowing me down-all singles. Using 35# DB today was a big milestone for me.
7 rds + 10. 35#
Ugh
8+7 Rx
7+21 Rx
6+5 30# / 2rds Kpus with thin purple band and 4rds without band.but missed the chin over the bar for few.
7 + 6 – 30#
7 RX
7+22 RX
4 CTB short of getting to 8th rd
6+9 20#/KPU – appropriate I was at the 12:30 class cause I was totally mentally out to lunch today!!
5+21- 30#
8 Rx
7+8 Rx
First time doing more than 1 C2B and did all 56. Ended linking 3 together. Thanks for the push, Mel!
5+23 RX
6+5 20# 5 green spu after round 1
7+18 rx
Barbell
h snatch 5×3 75#
Below knee snatch 5×2 80#
Snatch 5×1 85#
Bs 3×10 95#
7rds 25#| KpU
8 rds + 18 20#|banded pu & rr
5Rx…. very slow and steady. first C2B and kipping in 8 months.
6+24 20# kpu