NEWS
- INDOOR/OUTDOOR SCHEDULE
- Mon- Indoor
- Tue – Indoor
- Wed – Indoor
- Thu-Sun – TBD based on weather
WOD
“Motive”
4 x AMRAP 3
16 Toes to Bar
8 Deadlifts
Rest 3 Minutes
16 Toes to Bar
8 Deadlifts
Rest 3 Minutes
Weight:275/185
4 x AMRAP 3
16 Knee Ups
8 Deadlifts
Rest 3 Minutes
16 Knee Ups
8 Deadlifts
Rest 3 Minutes
Weight:225/155
4 x AMRAP 3
16 Leg Lifts
8 Deadlifts
Rest 3 Minutes
16 Leg Lifts
8 Deadlifts
Rest 3 Minutes
Weight:185/155
WOD GUIDANCE & GOALS
Today is the day to go heavier and try a higher skilled gymnastics movement, since the time is set for you. The first set of toes to bar, whether they’re in a big set or chipping away at little sets, will take :45-:60. The deadlifts, the first round you should be able to get 3-4 reps before having to break, then chip away in sets of 2 or even singles. Target 2+ rounds per AMRAP 3.
Post Rounds + Reps to Comments.
HOME WOD
4 x AMRAP 3
16 V-Ups
16 Glute Bridge
Rest 3 Minutes
16 V-Ups
16 Glute Bridge
Rest 3 Minutes
ENDURANCE
20 x :60 Hill Run, jog down to rest
2, 1+23, 22, 22
145#, 1/2 TTB 1/2 knees up
2,2,1+15,1+16 ttb/205#
1+21 MCx / 1+16, 1+14, 1+14 @ 225#
1+16/1+17/1+16/1+16
first round 145# after that 135#
2+17/2+12/2/2+2 MCx
Nice job you were flyyyyying
2+13
2+5
2+5
2
MCx
2 rounds each time. 235#. Some ttb but a lot of ku
1+16/1+11/1+9/1+9; 275#+8T2B+8KUs
1+19; 1+20; 1+29; 1+19; 1+19
185#, alternating t2b/ku
typo — 3rd round was 1+19
typo — 3rd round was 1+19 (no idea where that 1+29 came from)
First 2 rounds 225#, 25 leg lifts – just short of 2 circuits, tweaked back at end of 2nd round, dropped down to 135# 25 leg-lifts. Got close to 3 rounds
Who else tore their hands on the last round? 🤦🏼♀️
@275
1+17
1+8
1+10
1+10 (v-ups)
2+4/2+2/2/1+18 225#
1+18/1+12/1+14/1+17 MCx
1+13 / 1+11 – TTB
2 / 2 – Bench leg lifts
155#
2, 2, 2, 1 + 8 TTB & 8 DL
16 TTB/115#
2/2+6/2+8/2+9 165#
leg lifts
1+17 @205#
1+16 @ 205#
1+17 @ 195#
1+16 @ 195#
Too early to math 😖
115#, KU- 2+ 16, 2+12, 2+16, 2+2( LL last round)
2/1+22/1+18/1+12 MCx
1+15 / 2 / 2 / 1+18 – 155#
Did 16 T2B first round and then dropped to 12 for the remaining 3 rounds
1-1-1-1 MCx
whew, had to really fight for those last deadlifts…
2 rounds each round. alternating TTB, Knees up. Round 1 and 2 – 18, Round 3 and 4 – 12.
115#
2,2,2,2 95#, 1/2 knee ups, 1/2 leg lifts on floor
155#/12 TTB
Round 1: 2
Round 2: 3 reps short of 2
Round 3: 1 + 7 TTB and 3 DL
Round 4: 1 + 7 TTB and 8 DL
1+19, 1+14, 1+14, 1+14 – MCx
Did sat wod today: 4 rounds
25 kB swings 25#,
4 flts stairs 10# medball,
25 goblet squats 25#,
4 flts stairs 10# medball. 31:58.
2, 1+21, 1+16 (155#)
Hand ripped on last round. Scaled to 16 v-ups and 8 GHD back and hip extension for 2 rounds
2+6 — 2 — 1+16 — 1+16 mcx
holy hands/grip!
1+19/1+15/1+13/1+8
TTB & 155#
2 / 1+10 / 1+7 / 1+13
125# and 16 TTB every time
2+1, 2+1, 2+2, 2 (Knee Up, 135#)
Yeah bunch of single TtBs and TtBAs. Practicing. 135# DLs..
3+7, 3 , 3+4, 3+9
V ups, 160#
2+16 x 4
215# / v-ups
2 + 2 / 1 + 23 / 2 + 7 / 2 + 10 @ 85#
1st round knee ups, 2nd-4th round leg lifts
2+4, 2, 2+4, 2
175#
1/2 knee ups, 1/2 leg ups