NEWS

THU WOD Recording: In Your Eyes
THU KIDS Recording: Here

WOD

“Take a Hike
0-10 min

40 DB Flights of Stairs

10-20 min
AMRAP
12 Ring Rows
20 Meter Handstand Walk

20-30 min
AMRAP
20 Dumbbell Russian Twists
20 Overhead Sit Ups w/Dumbbell
20 Standing Dumbbell Side Bends
20 Wipers

Post Time/Rounds/Rounds to Comments.

httpv://www.youtube.com/watch?v=yL68ea6cn84

WOD Guidance & Goals:
For the first 10 minutes, climb 40 flights (up and down) of stairs with a db/kb held on your shoulder to mimic a weighted hike. Record your time to comments. The next 10 minutes, do 12 ring rows, inverted rows or bent over rows then a 20 meter handstand walk or bear crawl. You can do 40 plank or handstand taps as an alternative to handstand walking. Record your rounds to comments. And the final 10 minutes is ab focused used a db/kb. The russian twists and side bends are 10 per side. Record rounds to comments.

Suggested wt: 50/35

ENDURANCE

1.5 hour hike with pack/vest

BARBELL CLUB

Burgener Strength

1) Snatch: 10 rounds – Every 90 seconds, complete:
-1x snatch (90-95% 1 RM)

2) Clean and jerk: 10 rounds – Every 2 minutes, complete:
-1x clean and jerk (90-95% 1 RM)

3) Front squat: Work up to a 3 RM

FUNCTIONAL WARM UP

ROUND 1

20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups

Arm + Leg Swings
Touchdowns + Fig 4s

ROUND 2

10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up

Roll Back to Vs
Windshield Wipers

ROUND 3

Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops

Spidermen
Calf Pedals