Posts by JoEllyn

The Bluegrass Way 2rds. 30 second Static (Pronated) Hang 5 Inchworms 30 second Static (Supinated) Hang 5 Scapular Pull-Ups 5-10 donkey kicks 5 Broad Jumps then 24 minute AMRAP 10 ring dips 20 hang cleans (95/65) 30 Wall-Balls (20/14) 20 Overhead Squats (95/65) 10 HSPU then Tabata DU

The Bluegrass Way Every 90 seconds for 4 rds. 3 shoulder press (AHAP) then EMOTM for 4 minutes 3 push press (go heavier than shoulder press) then 40/30 cal row 40 pull-ups 400m sled drag

The Bluegrass Way plank warm-up then 5×5 back squat @ 75-80% then partner wod 10 rds. 10 goblet squats (AHAP) 10 KB swings 10 burpees *partners alternate movements

The Bluegrass Way Every 90 seconds for 15 minutes complete a snatch first pull + snatch (build to about 60-65%) then 7 minute AMRAP 7 power snatch (135/95) 14 T2B rest 3 minutes 5 minute AMRAP 20 jumping lunges 20 push-ups

The Bluegrass Way “Glen”

The Bluegrass Way 3rds. 3 inchworms 5 hamstring floss (per leg) (https://youtu.be/bjommP8On20 ) 5 Russian Baby makers ( https://youtu.be/GiKENv5Rgqg ) then 0 minute AMRAP 100ft right arm KB suitcase carry 10 RKB swings 10 push-ups 10 KB SDLHP 100ft left arm suitcase carry then immediately into 1000m row from time then 3x 6 (per leg)…

The Bluegrass Way Front Squat 2×4 @ 70% 2×3 @ 80% 2×2 @ 90% 3×1 (increasing) then 3rds 1 minute ME CAL Bike/row 1 minute rest then 3rds. 1 minute ME DB step-ups 1 minute Rest then 3rds. 1 minute ME MU 1 minute rest then 3rds. 1 minute ME double DB thruster 1 minute…

The Bluegrass Way 15 minutes to find a heavy power clean + push jerk + split jerk then 15-12-9 UB Clean and Jerks *pick a weight that you can touch and go each set. rest as needed between sets then 3rds. 400m run 6 T2B 12 pull-ups 24 S2OH *12 minute time cap

The Bluegrass Way EMOTM for 4 minutes: 1 high hang snatch @ 60% rest 2 minutes EMOTM for 4 minutes: 1 hang snatch @ 70% rest 2 minutes Every 90 seconds for 4 rds. 1 snatch(increasing) then 100-80-60-40-20 DU 10-12-14-16-18 bench press or DB floor press RX= 135/95

Regular schedule cancelled! PARK WOD TODAY at 9:30am! Pope Lick Park Parklands 4002 S. Pope Lick Road Louisville, KY 40299 Come out to watch and support the KBC lifters at the Bluegrass Barbell Meet at CFBG! Session 1 Starts at 10:00am!