12 Plyo Push Ups
15 KB Snatches (2-Count)
20 Taters
WOD Blog |
4 Rounds
12 Plyo Push Ups 15 KB Snatches (2-Count) 20 Taters
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5 Rounds
7 Deadlift 10 Handstand Push Ups 30 Double Unders Announcements!
No classes this weekend, Saturday or Sunday. Thanksgiving potluck is at 6pm at Allison and Vitaliys house on Sunday! Also, your last day to order food for next week from Allison's Free Food site is TODAY! 3 rounds 12 snatches 15 toes to bar Then Max unbroken kb swings Rest 1 minute Max unbroken kb swings 10-8-6-4-2 Squat Cleans
4-8-12-16-20 Box Jumps Then, Sprint 400m Rest 1 min Sprint 200m Rest 1 min Sprint 200 If you don't feel like cooking, but want to eat 100% Organic, Paleo, Gluten Free, GMO Free, Additive Free, Check out freefoodinc.com! It's Allison's website, and you can purchase food (by Wednesday for the following week) to be delivered to Synapse on any day you choose! And, it's cheaper and more convenient than a meal at Whole Foods. Give it a shot.
3 Rounds 10 Shoulder to Overhead 20 Pullups then: 250M Row Rest 1 Min 250M Row Rest 1 Min 250M Row This isn't madness! These are thrusters!
5-10-15-20 Thrusters 20-15-10-5 Ring Dips *Sprint 200m after each round **Thrusters decrease in weight every round. O.C. Throwdown Qualifier 1
10min AMRAP 15 Power Cleans (95/65) 30 Double Unders 4 Rounds
7 Bar Facing Burpees 12 Front Squats 24 Kettlebell Swings |
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August 2015
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