Thursday 180426
Team WOD:
In 2 Athlete teams:
In Order For Time:
-60cal A Bike or Row (non-working partner in bottom of KB Goblet Squat)
-60 Power Snatch (non-working partner bar OH locked out at top of Power Snatch)
-60 WallBalls (non-working partner in plank position w/feet on wallball)
-600m Run (one partner carrying wallball)
-60 Pull-ups RX+ C2B (non-working partner hang from bar)
-60 KB Goblet Lunges (alt feet/stationary; non-working partner bottom KB Goblet Sqt)
In 2 Athlete teams:
In Order For Time:
-60cal A Bike or Row (non-working partner in bottom of KB Goblet Squat)
-60 Power Snatch (non-working partner bar OH locked out at top of Power Snatch)
-60 WallBalls (non-working partner in plank position w/feet on wallball)
-600m Run (one partner carrying wallball)
-60 Pull-ups RX+ C2B (non-working partner hang from bar)
-60 KB Goblet Lunges (alt feet/stationary; non-working partner bottom KB Goblet Sqt)
Barbell Wts = 95/65 RX+ 115/75 MRX 75/55
KB Wts =55/35# Rx+ 70/55# MRX 45/25#
WBs = 20/14 10/9′ RX+ 20lbs 11/9′
MRX 20/10 9′ *One Athlete in a Static Hold Position (i.e. plank, Hang from bar etc), while other athlete completes reps. Athletes can share reps as they wish. If a 3 athlete team 2 athletes will work, 1 in static position, switch
KB Wts =55/35# Rx+ 70/55# MRX 45/25#
WBs = 20/14 10/9′ RX+ 20lbs 11/9′
MRX 20/10 9′ *One Athlete in a Static Hold Position (i.e. plank, Hang from bar etc), while other athlete completes reps. Athletes can share reps as they wish. If a 3 athlete team 2 athletes will work, 1 in static position, switch
Looking good B!
Team wod with Ali & Karri
MRx weights, scaled reps to 40’s & run to 400m
17:18
Team WOD with Marisa:
Mix of Rx and modified
24:41
WOD at Bixby. Subbed push ups for pull ups.
-18:40, tougher than expected.
Team Wod w/ Colby & Mackenzie
As rx’d
19:47
Great job guys! Fun one!
WOD as rx’d w/Jess and Ethan
20:10
Great job team!
WOD Rx’d w/ David
22:43
3 rounds:
10 Bench Press w/135#
20 DB Muscle Snatch w/50#
10 Cal Bike
Strength: Bench Press w/135#
10-10-10-10-10
Wod RX with Connor
17:43
Great work Connor
Rx With Rayus:
26:34
50 ghd sit-ups
7 strict hspu
1 min high plank
4:30 Extra Credit with Merebear/Mightymouse @4:30
4 rounds for time: Sandbags 50#/35#
10 Burpee to OH (Sandbags)
25 Backsquats with Sandbag
Alternate each round with: 400m Sandbag run / 200m 55#KBs carry+200m run
Over 20 minutes, probably wont see me for a week, Jess and Mere are crazy don’t ever let them come up with a WOD and try to do it.
Partner wod RX’D w/Justin
With bike
16:44
9:30
partner WOD rx’d w/Sydney and Ethan
20:10
4:30 class
4 rds for time: Sandbag 35#
10 Burpee to OH (Sandbags)
25 Backsquats with Sandbag
Alternate each round with: 400m Sandbag run / 200m 35#KBs carry+200m run
21:16? I think
WOD w/ Max
17:43
Awesome work Max!
WOD with Nicole (Coaches Corner)
19:00
Awesome job, lady! Thanks for being my partner and keeping me moving. Fun one!
3 rds with 2 min rest between
15 cal bike
15 barbell push-ups
15 front squats 75#
15 cal bike
2:45
2:41
3:05