5 rounds of
Run 400m
15 Overhead squats (95/55)
WOD Blog |
Happy birthday Stephen.
A lot of stuffs really fast! Make sure you bring socks. Ain't nuttin' fancy 'bout it
4 Rounds 18 Kettlebell Snatch 18 Pull Ups 10 Hang Power Cleans 10 Handstand Push Ups Welcome back everyone. Let's start off by congratulating Ms. Nicole Flacco and the Pink Assassin for their second place finish over the weekend. You guys did fantastic, and we are very proud of you!
Here is to the start of another fantastic week! 9 Front Squats 2 Box Jumps 20 Double Unders 8 Front Squats 4 Box Jumps 20 Double Unders 7 Front Squats 6 Box Jumps 20 Double Unders and so on and so on 1 Front Squat 18 Box Jumps 20 Double Unders It's a lot quicker than it seems. 50 Double Unders 20 GHD Sit Ups 10 Overhead Squats 5 Handstand Push Ups Run 400m 5 Handstand Push Ups 15 Overhead Squats 5 Handstand Push Ups 400m Run 10 Overhead Squats 20 GHD Sit Ups 50 Double Unders Lift Lift Lift; Move Move Move
Deadlift: 3-3-3-3-3 12min AMRAP 5 Burpees 10 Wall Balls 15 Box Jumps ...and perhaps the shoulders as well.
5 Rounds 1 Rope Climb 3 Push Jerks 15 Kettlebell Swings 20 Double Unders Bonjour and all that nonsense. We had an excellent turn out for Fight Gone Bad 6, and everyone did a fantastic job! Now, time to gear up for another fun week.
8 Rounds 1 Back Squat 50m Sprint 5 Weighted Dead Hang Pull Ups Rest One Minute |
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