15 Power Cleans
30 Knee to Elbow
2 Man Makers
12 Power Cleans
25 Knee to Elbow
4 Man Makers
9 Power Cleans
20 Knee to Elbow
8 Man Makers
WOD Blog |
It's a very gloomy Saturday morning, but we have just what you need to brighten up you day. W.O.D. on, then go get some pancakes.
15 Power Cleans 30 Knee to Elbow 2 Man Makers 12 Power Cleans 25 Knee to Elbow 4 Man Makers 9 Power Cleans 20 Knee to Elbow 8 Man Makers
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Yes! It's Glamor Muscle Friday; well, with a few other shenanigans worked in. You'll be so pumped you'll want a spray tan.
Glamor Muscle Chipper 30 Ring Push Ups 30 GHD Sit Ups 30 Overhead Plate Lunges 30 Burpees 30 Box Jumps 30 Plate Thrusters 30 Ring Push Ups Short and Sweet...
21-15-9 Deadift Ring Dips *Bonus: 100 Leg Raises Wod like a Jackal-
1 Rm back squat 8-10-12-14 Back squat 12-10-8-6 Handstand push up 8-10-12-14 KB swings 24-10-8-6 Ring knee tucks 16-20-24-28 Double unders Find your 1rm for Push Jerk
3 Rounds: 15 Jerks 5 Med ball stuffs 15 Taters Run 400m for time: Alright guys, we got a fun one today!! So much so, that we guarantee you will even enjoy doing the burpees.
3 Rounds for Time 5 Hang Power Cleans 10 Burpees 10 Dyno Pull Ups Get yo' Snatch on!!
On the Minute 6 Burpees Power Snatches Complete as many snatches as possible every minute. Complete 60 Snatches total. 4 Rounds
10 Burpee Lunge Bar Jump Overs 1 Bar Complex 15 Floor Wipers 400m Run Since everyone has been doing such a great job, we are rewarding everyone with something short and sweet. Go fast!
15 Ring Push Ups 50 Double Unders 2 Overhead Squat 25 Ring Push Ups 40 Double Unders 4 Overhead Squats 35 Ring Push Ups 30 Double Unders 6 Overhead Squats Hey hey hey. It is in your best interest to complete this one as fast as possible...trust us!
2 Minutes On, 1 Minute "Off" 30 Calorie Row 30 Wall Balls 30 Toes to Bar 30 Box Jumps 30 Kettlebell Swings 30 Burpees *Front Squats *Shoulder to Overhead Use every 2 Minute interval to complete as much of the chipper as possible. Use your 1 Minute of "rest" to complete 15 total Front Squats |
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August 2015
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