Monday’s WOD. For time: 21-15-9 reps of: Thrusters (135/95#) Muscle Ups *If you can do Muscle Ups with a band you can do use it for the WOD (No BLACK Bands allowed). * If you cannot do MU’s, athletes will do 1 pull up and 1 ring dip in place of each MU. […]
“Jerry” For time: Run 1 Mile Row 2k Run 1 Mile Great job to everyone on this WOD. It was hot outside and everyone pushed themselves further than they expected to go. Keep working hard!!
5X5 Hang Power Clean 5×5 Bench Press Work up to a heavy set of 5 reps. RIPPED AND BEASTING!!
“The Seven” 7 Rds for time: 7 HSPU 7 Thrusters (135/95#) 7 Knees 2 Elbow 7 Dead lifts (245/170#) 7 Burpees 7 KB Swings (70/53#) 7 Pull ups Just a walk in the park!!
“Amanda” For time 9-7-5 reps of: Muscle Ups/2x Pull ups and Dips Squat Snatch (135/95#) Who is this bearded man?
4 Rds for time: 6 Deadlifts (315/225#) 12 Burpees 40 Double Unders/30 Tuck Jumps plus 7 Burpees Happy Friday and have a great weekend!! Tomorrow at 9:30am there will be a partner WOD. Friends come for FREE on Saturdays!!
13.4 Open WOD 7 Min AMRAP: Clean and Jerk (135/95#) T2B *Athletes start with 3 reps of each, then move to 6, then 9, then 12, and so on for the entire time.
J.T. For time: 21-15-9 reps of: Handstand Pushups Ring Dips Hand Release Push HAPPY HUMP DAY!!!
J.T. 21-15-9 REPS of the following in order: Handstand Push-ups Ring Dips Hand Release Pushups
3 Rds for time: 20 Burpee Pullups 20 Front Squats (155/105#) Take from ground 20 Box Jumps (24/20) *If athletes cannot do a burpee into a pull-up, they can do all burpees and then pull-ups or 2 sets of 10 burpees and 10 pull-ups.