1.) Saturday
2 rounds in 3 minutes
9 Thrusters 95/65lb
35 Double Unders
9 GHD Sit-ups
2 rounds 3 minutes
12 Thrusters 95/65lb
35 Double Unders
12 GHD Sit-ups
2 rounds 3 minutes
15 Thrusters 95/65lb
35 Double Unders
15 GHD Sit-ups
2 rounds 3 minutes
18 Thrusters 95/65lb
35 Double Unders
18 GHD Sit-ups
2 rounds 3 minutes
21 Thrusters 95/65lb
35 Double Unders
21 GHD Sit-ups
note: if you complete the 2 rounds within the 3 minutes rest the remainder of time until the next 3 minute segment begins if you do not complete the 2 rounds within the 3 minutes when the time expires restart with the thrusters at the next level up and continue until all 5-3 minute segments expire record each round
*2.) Every 2 minutes for 12 minutes 3 Touch-n-Go Power Cleans adding load each round starting @ approx 60%
note: record each rounds load
*3.) 100m (20m segments) Dumbbell Farmer Carry 100/70lb, every time you set the dumbbells down complete 10 Dumbbell Push-ups, rest as needed
note: scale down dbs as necessary but once you choose your db you’re stuck with them until 100m is completed
*4.) 21-15-9
Strict Chest to Ring Pull-ups
Assault Bike cal
*5.) 3 minutes each
right hamstring smash
left hamstring smash
right piriformis lacrosse ball smash
left piriformis lacrosse ball smash
right side lat smash
left side lat smash
2 rounds in 3 minutes
9 Thrusters 95/65lb
35 Double Unders
9 GHD Sit-ups
2 rounds 3 minutes
12 Thrusters 95/65lb
35 Double Unders
12 GHD Sit-ups
2 rounds 3 minutes
15 Thrusters 95/65lb
35 Double Unders
15 GHD Sit-ups
2 rounds 3 minutes
18 Thrusters 95/65lb
35 Double Unders
18 GHD Sit-ups
2 rounds 3 minutes
21 Thrusters 95/65lb
35 Double Unders
21 GHD Sit-ups
note: if you complete the 2 rounds within the 3 minutes rest the remainder of time until the next 3 minute segment begins if you do not complete the 2 rounds within the 3 minutes when the time expires restart with the thrusters at the next level up and continue until all 5-3 minute segments expire record each round
*2.) Every 2 minutes for 12 minutes 3 Touch-n-Go Power Cleans adding load each round starting @ approx 60%
note: record each rounds load
*3.) 100m (20m segments) Dumbbell Farmer Carry 100/70lb, every time you set the dumbbells down complete 10 Dumbbell Push-ups, rest as needed
note: scale down dbs as necessary but once you choose your db you’re stuck with them until 100m is completed
*4.) 21-15-9
Strict Chest to Ring Pull-ups
Assault Bike cal
*5.) 3 minutes each
right hamstring smash
left hamstring smash
right piriformis lacrosse ball smash
left piriformis lacrosse ball smash
right side lat smash
left side lat smash
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Danielle Sherman
Community and 10:15
PC at 145/155. Low ring work. Butterfly Work. GHDs and HSPU. All of my family has now attended free WOD ☺️❤️
2
0
Pauly VanderKelen
Subbed T2B for GHDSUs due to the large class size. 9s complete, 12s complete, 1 round + 20 DUs for the 15s, 13/18 T2B in the first round for the 18s, 9/21 T2B in the first round for the 21s
Snatch doubles, resetting after each rep: 95, 115, 135, 155, 165, 175, one @ 185# / EMOM10: 10 C2B pull-ups for 100 total
2
0
Sal Bertuglia
Nice little Saturday. Went to the free WOD. Lifted some weights. Might go to bed bath and beyond but don’t know if I’ll have enough time.
8
1
We are low on hand soap if you make it there.
Shannon VanPay
1 round of each, finished through 10/21 ab mat situps
sub ab mat situps for GHD 65# thrusters
1
0
Theresa Rosenquist
HomeWOD
3 R, N4T{500m SkiErg/15 GH-HE/15 GHSU/10 Pushups/3 DHPU/8 BA-dips -> MWOD knee therapy.
1
0