NEWS
- MON WOD Recording
- NEW GUIDELINES: Showers are now OPEN!
- FINAL OPEN WORKOUT/SOCIAL: This Friday 3/26 we will host a socially distanced happy hour after the 4:45p class!Bring your beverage, bring your lawn chair and chillax with us! Daybreak will provide some yummy eats from Bueno Y Sano so please “CHECK IN” to the “Daybreak Social” on your Triib app. You’ll see this posted on our schedule for Friday at 5:45p. You don’t have to wait 48 hours to sign up but please do so by Thursday night 9pm so we know how much food to get.
- APRIL CLINIC: Just a friendly reminder that our monthly clinics continue on April 30 with Shoulder Wellness. For more information, to sign up (48 hours prior) or to see our 2021 Clinic schedule, click HERE. These clinics are FREE to all members!
WOD
“Let Me Blow Ya Mind”
On the 3 Minute for 8 Rounds
6 Handstand Push Ups
9 Box Jumps
12 Kettlebell Swings
Height: 24/20
Weight: 70/53
On the 3 Minute for 8 Rounds
6 Abmat Handstand Push Ups
9 Step Ups
12 Kettlebell Swings
Height: 24/20
Weight: 53/35
On the 3 Minute for 8 Rounds
6 Bench Handstand Push Ups
9 Step Ups
12 Kettlebell Swings
Height: 20
Weight: 35/26
WOD GUIDANCE & GOALS
Handstand push ups will take :02-:03 per rep, box jumps :03-:04, and swings :03 per rep. Target 1:15 per round and stay consistent from round to round.
Post Intervals to Comments.
HOME WOD
On the 3 Minute for 8 Rounds
6 Handstand Push Ups
9 Box Jumps
12 Jumping Good Mornings
ENDURANCE
Rest
1:16/1:12/1:15 (12 box jumps)/1:13/1:11/1:09/1:06/1:04
44#
1 ab&5#
1:16, 13, 10, 11, 11, 8, 7, 9
2 ab mats, 44#
1:02/ 1:05/1:05/1:05/ 1:05/ 1:06/ 1:04/ 1:03 (35#, box hspu, step ups)
1:09/:06/:04/:05/:06/:05/:05 MCx
Fun 645AM! Thanks for the push, Sammie and Ana!!!
:59 / :59 / :58 / :59 / :59 / :57 / :59 / :59 MCx
:56–:57–:56–:54–54–:56–:54–:55
mcx
1:13/:11/:15/:05/:06/:01/:02/:01 MCx
don’t forget to add 25 meter sprint from wall to your box by the water fountain. 🙂
1:15 1:15 1:15 1:19 1:13 1:15 1:22 1:21 1:28
70# 24″ BJ HSPU (yoga block)
1:20/1:16:/1:18/1:15/1:20/1:15/1:18/1:17
MCx
1:04 slowest. :57 fastest… mostly at 1:00
fun
1;18 / 1:04 / 1:03 / 1:08 / 1:13 / 1:10 / 1:06 / 1:08
kipping hspu, stepups, 53# to eye height
1:05/:05/:05/:04/:06/:04/:03/:03
kipping HSPU, 44#
1:04/:59/1:00/:58/:59/:58/:58/:56 MCx
1:05/:05/:04/:02/:04/:03/:02/:04
1 ab mat + 35# kb
come late and you miss all the details:) about 1:12 per round; push ups/box jumps on 20″ and 25DB
Abmat Handstand Push Ups from 24” box
Step Ups 24”
44# 🐄🔔
53# 1:42/1:36/1:46/1:20/1:25/1:35/1:27/1:34
first 3 rounds 5 hspu then 6 box pushups