Saturday, May 2, 2020
Wasp
Another Saturday and no community WOD…….oh bother (in the voice of Winnie the Pooh). Since we are still unable to play together let’s make it a point to do this with our families. The community workout today will be:
25 minute AMRAP
with a partner:
Partner 1: runs 200m
Partner 2: 10 4-count Flutter Kicks/10 Burpees/10 Jumping Lunges
Change on the runner
Enjoy the sun and the beautiful weather!
Have a great Saturday.
25 minute AMRAP
with a partner:
Partner 1: runs 200m
Partner 2: 10 4-count Flutter Kicks/10 Burpees/10 Jumping Lunges
Change on the runner
Enjoy the sun and the beautiful weather!
Have a great Saturday.
1.) Every 3 minutes for 3 rounds 8 Back Squat, adding load each round starting @ 65%
note: do not fail so be smart and if you feel like garbage or just off then just do it all at 65%
note: do not fail so be smart and if you feel like garbage or just off then just do it all at 65%
2.) Wasp
5 rounds for time
:30 bar hang
100′ farmer carry (heavy)
50′ HSW
3.) 5 x 3 Power Clean @ H 55%
then
5 x 1 Hang Power Clean, adding load each round starting load 55%
4.) 5 x 3 Snatch High Pull from H approx 55%
note: take your time getting to a good hang position just above the knees and if those lats and hamstrings are lit remember this, if it ain’t tight it ain’t right, ask a coach (text one:) if that’s the case
5 rounds for time
:30 bar hang
100′ farmer carry (heavy)
50′ HSW
3.) 5 x 3 Power Clean @ H 55%
then
5 x 1 Hang Power Clean, adding load each round starting load 55%
4.) 5 x 3 Snatch High Pull from H approx 55%
note: take your time getting to a good hang position just above the knees and if those lats and hamstrings are lit remember this, if it ain’t tight it ain’t right, ask a coach (text one:) if that’s the case
5.) with a partner for time:
21-15-9-15-21 Sandbag Clean 150/100lb
9-7-5-7-9 Muscle Ups
21-15-9-15-21 Sandbag Clean 150/100lb
9-7-5-7-9 Muscle Ups
6.) 10 minute AMRAP
20 Hollow Rocks (back and forth = 1)
30 sec Plank
10 Strict Toes to Bar
30 sec Plank
20 Hollow Rocks (back and forth = 1)
30 sec Plank
10 Strict Toes to Bar
30 sec Plank
Unequipped At Home
1.) 50-40-30-20-10
Double Unders/SU/Penguin Hops
Hollow Rocks
2.) ROMWOD
1.) 50-40-30-20-10
Double Unders/SU/Penguin Hops
Hollow Rocks
2.) ROMWOD
You must login above to log your score
Erin Briggs
Garage Randomness
10-8-6-4-2 - Devils Press, 35lbs. 20-16-12-8-4 - Weighted Box Step-Over, 20 inches, 35lbs. 14:37. Assault Bike Calories : 5 x 3 mins / 30 secs : 160. 5 rounds of: Sandbag Bearhug Carry, 100 lbs, 40 ft, 20 Shoulder Taps. Not timed.
1
0
Pauly VanderKelen
Warm-Up Mile Run complete in 6:43
"Hesco" from 4-30-20 complete in 15:33 with 60# Dumbbell Snatches and T2B subbed in for GHD Sit-Ups / Bought and transported Blue Spruce trees / Raked yard / Fertilized lawn.
1
0
Theresa Rosenquist
☀️Happy 70* Saturday!!☀️
12:38** Mods: 45” HSH, #53 SA FC(midline Stab!). W/U: 15’ spin &3x{1’JR/10 push-up/15 GHHE comp./8 BA S-PU/15 gob.sq/30 AMSU. Post: BS 5x5 @#115 -> 15’ spin
2
0