3 Deadlift
15 Box jumps
50 m run
15 G.H.D sit ups
3 Muscle ups
( run increases by x2 each round)
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5 Rounds for time
3 Deadlift 15 Box jumps 50 m run 15 G.H.D sit ups 3 Muscle ups ( run increases by x2 each round)
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Quick WOD!
Do work; Go out and get fat! Everyone have a great weekend; see y'all Monday! 5 Rounds 5 Clusters 10 Chest to Bar Pull Ups It's Aloha Friday! Not really. Lift weights!
5 rounds: 3 Push Press 10 Wall balls 20/14 15 Back extensions 25 Double unders Post time to Comments! Today's a great day to get that body moving around and work out all of that stiffness that has accumulated throughout the week. Have fun with this one.
15 Minute AMRAP Pistol Box Jump Ring Dip Increase reps every round 12 Deadlift
Run 400m 8 Deadlits Run 200 30 Knees to elbows Run 200 8 Turkish get ups (each arm) Today's workout is brought to you courtesy of Leah. She has a thing for overhead squats and GHD sit ups so here you go.
For time: 10-8-6-4-2 Overhead Squat 15-18-21-24-27 GHD Sit Ups Row 250 after each round Hey Everyone! We hope everyone had a fantastic weekend. For all those who missed it, Jackie's going away workout was fantastic. She will be missed; although probably a little less after that workout.
We have a fun one today to try and work out all of those kinks. HELEN 3 Rounds 400m Run 21 KB Swings 12 Pull Ups Jackie's First Official Post!
400m run 1 rope climb 2 HSPU 3 manmakers w/KB #35/#26 4 burpee box jumps 30"/24" 5 toe to bar 6 overhead lunges w/plate #45/#35 (2 count) 7 plate thrusters #45/#35 8 ring push ups 9 back extensions 10 clean and jerks #95/#65 11 ring dips 12 wall climbs 400m run Start with 400 then do 1 rope climb, then 1 rope climb, 2 HSPU, then 1 rope climb, 2 HSPU, 3 manmakers, etc. End with 400. Jimmy and Dan made this BS up. Thank them...not me. BUT it was a GREAT last WOD to do :) Gonna miss my Synapse Family. xo |
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August 2015
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