4 Deadlift
12 Box Jump Overs
16 Knees to Elbow
400m Med Ball Run
WOD Blog |
Hey everyone, we are asking for your support in this difficult time. A great tragedy has crippled your fellow Synapsters. Snaps! the Synapse Sock Monkey has been Kidnapped. Please, Help! 4 Rounds... or AMRAP until he's safe. 4 Deadlift 12 Box Jump Overs 16 Knees to Elbow 400m Med Ball Run
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7 rnds
1 Rope climb 7 Push press 12 G.H.D sit up 20 Double unders 3 times the fun
5 min amrap each -1. 10 Deadlift 20 Mountain climbers -2. 5 Power clean 10 Sit ups -3. 5 Clusters 5 Burpees -5 rnds-
250m Row 5 Shoot through 5 Front squats 10 Pull ups ( every 3 min do 3 Woman Makers) 30 Burpees
30 Pull ups 5 Push press -3 Rounds- 200m Run 20 Jumping lunges 3 Push press -5 Rounds- 20 Sit ups 3 Push press Hey Everyone! There is a schedule change for all of you afternooners. We now have classes running at 5pm, 6pm, and 7pm to help out with the crowding! See y'all soon!
5 Rounds Sucka 6 Deadlifts 12 Bar Facing Burpees 15 Wall Balls Have a great Monday! 5 Rnds
2 Rope climbs 5 Muscle ups 10 Hang power snatch 15 Box jump overs Do some stuff fast!
Then do some other stuff faster while flipping a tire. 9-15-21
Push press Toes to bar Kettlebell swing 2x 500m Row ( sprint then rest 1min before next row) |
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