200 M run
10 squat cleans
150 ft overhead walking lunge
400 M run
150 ft overhead walking lunge
10 squat cleans
200 M run
WOD Blog |
200 M run 10 squat cleans 150 ft overhead walking lunge 400 M run 150 ft overhead walking lunge 10 squat cleans 200 M run
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5 Rounds: 5 Deadlifts 7 Taters 12 Knees to Elbow We like these taters better! 12 Minute AMRAP
2 Rope Climbs 4 Bear Complex 10 GHD Situps If you ain't breathin heavy, you ain't movin fast enough. 5 (1 Snatch, 2 Overhead Lunges)
10 Ring Dips 15 Bar Facing Burpees 3 ROUNDS! You probably can't fix it at all.
21-15-9 Box Jumps Pull ups *4 Front Squats after every round Remember, there is only a 10AM class today. Tomorrow, there are ONLY morning classes. Classes go back to normal on TUESDAY. YAYY!!! 12 days of Pain/ Christmas
100m sprint 2 Pistol 3 Ring dips 4 Handstand push up 5 Man makers 6 Box jumps 7 # jumping lunges 8 Thrusters 9 Pull ups 10 Toe to bar 11 Med ball sit up 12 Snatch GRACE 30 Clean and Jerks for time Men: 135 lbs Women: 95 lbs 3x500M Row Sprints 4 rounds: 10 Deadlifts 20 Double Unders 10 Wall Balls 20 Double Unders 10 Kettlebell Swings 20 Double Unders Need some inspiration today? Check out Tania's first unasssisted handstand pushups. Congratulations, Tania, on all you've accomplished! Let's get to work. Classes this morning were fantastic- Dianna got her first pullup! Hard work DOES pay off Come in and get some instruction on pose running and snatch balances, then give it your all in an untimed, all out WOD. 8 Rounds: 3 Front Squats 100M Sprint |
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