Monday, April 13, 2020
Lazybones
Another week down and getting closer to that April 24th! I will remain optimistic for you all and continue to ready this gym for your return as it’s going to be a grand one. Hope you all had a nice Easter Sunday and ate plenty of chocolate, today though it’s back to work.
Oh yes, almost forgot we have some really cool new flat brim ball caps in the store. The clothing order is on hold until the printers are essential again but luckily, when the preorder period ends for the hats we can have them within a week for pickup or delivery.
Hey Monday.
Oh yes, almost forgot we have some really cool new flat brim ball caps in the store. The clothing order is on hold until the printers are essential again but luckily, when the preorder period ends for the hats we can have them within a week for pickup or delivery.
Hey Monday.
1.) Lazybones
5 rounds
5 rounds
100m Row
5 Hang Power Snatch 115/85lb (10 Alternating with a DB)
7 Bar Facing Burpees
note: if you ain’t blacked out on this one you ain’t right.
note: if you ain’t blacked out on this one you ain’t right.
*2.) Every 2 minutes for 8 minutes 3 Front Squat @ 75%
*3.) 20 Push-ups
18 Chest to Bar Pull-ups
16 Push-ups
14 Chest to Bar Pull-ups
12 Push-ups
10 Chest to Bar Pull-ups
8 Push-ups
6 Chest to Bar Pull-ups
4 Push-ups
2 Chest to Bar Pull-ups
*4.) 7 minute AMRAP
10 Lateral Step Overs (right to left)
10 Alternating Rear Lunge
10 Step Ups
Note: use any weight that you can continue to move for 7 minutes , lateral step overs use a box or step over an object that you have to lift your foot at least 6” off the ground , step ups use a box or something sturdy to step on to
*5.) 10 rounds
30 seconds
5 Hollow Rocks
6 Alternating Opposite Arm/Foot V-up
Remainder of 30 seconds Plank
rest 30 sec
30 seconds
5 Hollow Rocks
6 Alternating Opposite Arm/Foot V-up
Remainder of 30 seconds Plank
rest 30 sec
Unequipped At Home
1.) EMOM 12
Odd: 6 Man-on-Fire burpees
Even: 5 Strict HSPU (or off couch)
2.) ROMWOD
1.) EMOM 12
Odd: 6 Man-on-Fire burpees
Even: 5 Strict HSPU (or off couch)
2.) ROMWOD
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Erin Briggs
FGB Style WOD
4 rounds, 1 min per station: Push Press, 65 lbs | 25, 20, 20, and 23 Front Squat, 65 lbs | 22, 20, 20, and 20 Sit-up | 31, 30, 31, and 32 Rest 1 min. 294. Bench Press was going to wendler - didn't have weights to come close to percentages - so 5x5 @85 lbs.
4
0
Pauly VanderKelen
3-Position Snatch: 95,115,135,155,165,175, failed PR attempts @ 185#
Lazybones complete in 6:22 / 100 DUs, 21 Burpees, 75 DUs, 15 Burpees, 50 DUs, 9 Burpees from 4-11-20 complete in 5:17 / 5 rounds of ME Strict HSPUs: 9,9,7,7 / 5 L-sit Rope Climbs touching the pull-up bar at the top.
3
0
Sylvia Christensen
8:57 (95#)
Every 1:30 for 5 rounds 3 BS @ 85% (195#). #3 complete w/ strict weighted pull-ups instead of C2B (15#). Topped the day off with 5 rounds: 15 cals assault bike 25 DUBS 10:48🐌
3
0
Tom Fameree
7:11. Thank you, come again.
EC: 7 min AMRAP step up thingy, and Deadlifts ‘til I couldn’t.
6
0