Thursday WOD 10.19.17

Warmup

Set 1
4×8 Bench Press @75%

Set 2
13.3
12 Minute AMRAP
150 Wallballs
90 Double Unders
30 Ring MU

IMG_8312

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Happy Birthday Ally! 10.18.17

Happy Birthday Ally!

Warmup
Burgener
2 Rounds
10 Pause Air Squats
4 Inch Worms
10 Lunges

Set 1
16 Minute OTM
2 Squat Cleans @ ~75%

Set 2
[ocn] Allyson
15 Minute AMRAP
10 Jumping Pullups
15 Air Squats
10 Kettlebell Swings (2/1pd)
15 Air Squats
10 Lunges
15 Double Unders
10 Burpees
15 Double Unders

IMG_8213

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Tuesday WOD 10.17.17

Warmup

Set 1
30 Minutes to find Front Squat PR

Set 2
Partners
1000m Row
60 Shoulder to OH (95/65#)
50 T2B
40 Burpees
30 Thrusters (95/65#)
20 Box Jumps (36/24)
10 Ring MU (1: 2 Pullups + 2 Ring Dips)

IMG_4373

Comments

Happy Birthday Sims! 10.16.17

HAPPY BIRTHDAY SIMS!!

Warmup
3 Rounds
6 Turkish Get-Up
8 Air Squats
6 Knee Jumps
3 Clap Pushups
5 Knee-to-Elbows

Set 1
[ocn] Sims
4 part workout, any order to 4 parts with 2 minutes rest
in between
Part 1 – 7 min AMRAP
10 Squat Snatch (95/45#)
10 Clap Pushups
5 Handstand Pushups
==========[2 min]==========
Part 2 – 7 min AMRAP
5 Turkish Get-Ups (40/25#)
10 Knee Jumps
10 Burpees
==========[2 min]==========
Part 3 – 7 min AMRAP
5 Depth Jumps
10 Ring Dips
10 Knee to Elbows
==========[2 min]==========
Part 4 – 7 min AMRAP
10 Jump n Touch
10 Double Unders
5 Lunges

IMG_4361

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Thursday WOD 10.12.17

Warmup

Set 1
5 x 3 Bench press @80%

Set 2- 99 Problems
(reps can be broken up ANY way)
99 Pullups
99 AbMat Situps
99 KBS (1.5/.75 pd)
99 Double Unders
99 HSPU

99 problems 2

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