5min AMRAP
2min AMRAP
5min AMRAP
2min AMRAP
2min AMRAP: 3 Burpees 3 Pull Ups
5min AMRAP: 7 Hang Power Cleans 1 Sled Push or Pull
WOD Blog |
2min AMRAP
5min AMRAP 2min AMRAP 5min AMRAP 2min AMRAP 2min AMRAP: 3 Burpees 3 Pull Ups 5min AMRAP: 7 Hang Power Cleans 1 Sled Push or Pull
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20 Thrusters
3 Rounds 5 Muscle Ups 200M Run 20 Thrusters 3 Rounds 5 Muscle Ups 2 25 Knees to Elbow
3 Rounds 7 Ring HSPU 7 Snatch to Overhead Lunge 20 Knees to Elbow 3 Rounds 7 Ring HSPU 7 Snatch to Overhead Lunge 25 Knees to Elbow 20 Kettlebell Swings
3 Rounds 7 Deadlifts 7 Box Jump Complexes 30 Kettlebell Swings 3 Rounds 7 Deadlifts 7 Squat Box Jumps 20 Kettlebell Swings Let's say you went out this weekend. Let's say you haven't been eating too clean this past week. Let's say it's been 7 days since your last visit to Synapse.
Here's your solution. Time to suck it up and detox. 400m Run 3 Rounds 9 Pullup 3 Oly Complex 200m run 3 Rounds 9 Pullup 3 Oly Complex 400m Run 1 Oly Complex = 3 Power Cleans, 3 Front Squats, 3 Jerks I. Cant. Wait. Thursday (Thanksgiving):
Randy (75 Snatches for Time) First Break: Donkey Kong 2nd Break: 50 Pullups - Break: 400M Run 3rd Break: 50 Wallballs Saturday: 20-15-10-5 Ring Dips 5-10-15-20 Deadlifts 200M Run after each round Sunday: 5 Rounds 1 Suicide 10 Box Jumps 5 Clusters Rest 30 seconds Suppertime with Synapse Nutritional Blog Free Food, Inc (Food Ordering) 30 Toes to Bar
20-15-10-5 Clean and Jerks (increase load each round) 100ft Burpee Broad Jump 30 Toes to Bar Thanksgiving Schedule:
Thursday: One Class ONLY: 10AM Friday: CLOSED (Allison will be at the gym 9-11am if you feel like working on skills/catch up! Saturday: One Class ONLY: 9:30AM Sunday: One Class ONLY: 10:00AM 30 Box Jumps * 4 Rounds 7 Snatches 10 Chest to Bar 15 Wall Balls * 30 Box Ju Thanks to everyone who came to Synapse Thanksgiving last night!!! We have all been in food and drink induced comas all morning. So here's a wod to start that detox off right!
30 burpees 5 rounds 6 front squats 100ft bear crawl 20 kb swings 30 burpees Remember no class Sunday! Instead come to our thanksgiving potluck at Allison and vitaliys house at 600pm.
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August 2015
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