WOD
“We Know The Way”
AMRAP 10
10 Hang Squat Cleans
10 Push Press
Rest 2 Minutes
AMRAP 10
10 Thrusters
10 Sit to Stands
Post Rounds + Reps to Comments.
httpv://www.youtube.com/watch?v=dez9FOtBXfo
WOD Guidance & Goals:
With your dumbbell, kettlebell or barbell, do 9 hang squat cleans (holding both ends of the db) take a quick break do the tenth and then 10 push press (no re-dip) try to go unbroken. Target 8+ rounds. Rest 2 minutes, then start the next AMRAP 10 with ten thrusters (unbroken as long as possible) and 10 sit to stands. Scaling for sit to stands is 10 sit ups and 10 squats. Target &+ Rounds.
ENDURANCE
8 x 400m, walk 100m between
BARBELL CLUB
1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
3) Strict weighted pull ups: 3-5 sets x 5 reps (AHAP)
8 rds: 25# DB for both
6 rds: (2) 15# DB thrusters/ 10 sit-ups/ 10 squats
4+3
4+10 with burpees instead of sit to stands
#65 for both – wrists were not happy
6 rounds/7 rounds 35# squats and sit ups for S2S
6 – 65#
6 – 35#
55# not 65
5
5+4
95# bb
4
4
95# bb
oh my gerrrrd
95#?!? 🔥 💪🏼
7+3
6+2
55# BB
8+7 35# db
5+3 35# db
25# DB
10+2
6+6 (hand assisted STS)
95#DB, 4 + 9, 3 + 10
Make that a 95#BB 🙂
4 @ 65# barbell
4 + 11 @ 2×20# db (assisted s2s)
10/6+10 20#
7+10: 25#
5+20: 25# mid: 10 sq, 10 sit-ups, thrusters using a roller.
3+11
3
135#
3+15 (135#) / 3+2 (135#)
10 Sit Ups / 10 Squats instead of sit to stands on 2nd AMRAP.
Used 95# barbell
3 rds plus 10
3 rds. Sit to stand got better each round.
3 mile pre wod
8+4 20#
5+14 20#
10/6 +15 30#
7+5, 5+9, 15# kb, sit ups and air squats instead of sit to stands, 14w
7+7
5+18
Empty 45# barbell
First barbell work since March 11. Shoulders and wrists are SCREAMING!
Yay barbell!!!!
5
4+8
95#BB
9
7+7
30# db
Oh yeah I did air squats and sit ups
7 + 15 35# bb
6 + 18 35# bb
10+10 15#DB/5 15#DB, 6 S2St ea rnd
8+5
4+18 (just a couple crossed-legged sit to stands)
25#
Ted & Liz
Ted 35#DB
8 rounds
4 rounds + 5, ~ 15 Rx StSs
11+3 30#Db
8. 30#db
Today’s endurance.
5+8 25#
3+10 25#
Sit to stands minimally Trx assisted to get thru roll forwards
7 mile walk
6+12 55#
6+5 35#
Jenna – 11+8 | 7+13 @20#
Alex – 7+3 | 6 @ 50#
3+6 & 3, 135#
5+6
3+16 Had to fumble around with the clock mid workout for 30 seconds
95#BB
Julianna
8+5
5+14
20# dB
Rough workout, was chasing Ellie outside the entire workout.
6+3 65# for 2 then bb
5+9 bb
Few reps shy of 14 rds total (both AMRAP’s combined)
25# DB
8+4 first round; 5+16 second round 20#