Team WOD
For Total Reps/Calories/Rounds:
-00:00 – 04:00 Row or A Bike for Calories (*1in plank 1 working*)
-04:00 – 05:00 Rest
-05:00 – 7:00 Alternating Burpee Pull-Ups
-07:00 – 08:00 Rest
-08:00 – 10:00 Synchronized Hang Cleans
-10:00 – 12:00 Rest
For Total Rounds/4min AMRAP:
-12:00 – 16:00
-12 Synchronized WallBalls
-6 Alternating Burpee Pull-Ups
-12 Synchronized Hang Cleans
Loads = 135/95 RX+165/115 MRX 115/75
WBs = 20/14lbs 10′ MRX 20/10 9′
Strength: HSC 6-5-4-3-2-1
135-155-185-205-225-245
Team WOD w/Julie
72 cal row
27 burpee pull-ups
33 HPC
1 rd + 10 HPC
Great job!!!
Strength: Hang Clean
6@135, 5@185, 4@205, 3@225, 2@255, 1@275, 1@295, 0@307
WOD w/Alec
Strength & Conditioning
5 sets – 5 reps
HPC 115#
Bike for cals (10)
WOD w/ Emma – thanks for that big slice of humble pie
Row – we got to 975m (forgot to switch to cals)
Alt Burps – 21 (I believe)
Cleans – 32
AMRAP (I did 115# HC)
2rds + 1 WB Shot
nice work Emma – crushed it! thanks breck
Strength- Hang cleans
6@155(3 power, 3 squat). All the rest squat and connected. 5@175, 4@185, 3@205, 2@225(failed the second)
Wod Rx with Kevin O.
Nice work Kevin and nice work by Nick K on a new squat clean PR!
Thanks Chris
Strength: HPC 6-5-4-3-2-1-1-1
185-225-245-265-275-295-315-335 (failed)
RX+Team WOD w/ David
96 cal row
22 burpee pull-ups
31 HPC
1 rd + 6 Burpee Pull ups
Good job, David!
Hang cleans 6-5-4-3-2-1 @ 75-85-95-105-115-125
WOD – partner with Monica
55 cal row
19 alt burpee plu
32 alt hang cleans
4 min AMRAP = 2 rds
Strength: HSC 6-5-4-3-2-1
165-185-195-205-215-225
Team WOD w/Rachel B
67 cal row
25 burpee pull-ups
24 HPC
1 rd + 4 HPC
Great job!!!
Hang: 95-115-135-145-155-165
WOD RX w row and Max
1. 103
2. 29
3. 33
4. 2+12 WB
Hang cleans
155, 185, 205, 225, 245, 255 (Pr)
Wod RX w/ little Nick
97 cal row
23 burpees pull ups
32 HPC
2 + 5 wallballs
Good push Stephen and David. So close…..
I think you need to work on your counting. . . .
Now now ladies let’s not lose site you both lost to a 1/2 girl team on the row
Strength: HSC 6-5-4-3-2-1
135-135-155-155-155-175
Team WOD w/Mark 115#
88 cal row
23 burpee pull-ups
31 HPC
1 rd + 28
Hang squat clean
6@185 5@215 4@255 3@285 2@305 1@325 1@345 (20lb PR)
Wod RX’D w/2 55lb DB and row partnered with the old bull himself tried to keep up
112 cals
28 Burpee pull ups
31 hang dB cleans
Wod two
1 rounds + 4 HPC
Pretty sure this is the right reps fun workout today lungs enjoyed it for sure
Smoked that 345, congrats looked awesome
Strength
135-185-205-225-255-285-305-325
Got the #325 built it folded me like a suitcase, didnt want anymore
WOD RX with Miranda (I think she is on PED, totally wiped the floor with me)
1. 103 calories
2. 29 Burpee Pullup
3. 33 syncro HPC
4. 2 rounds + 12 WB
Sorry for holding you back Miranda! Good work on the row
Strength: Hang Squat Clean
6@115, 5@135, 4@155, 3@165, 2@185, 1@185
WOD as Rx: w/ Hannah
79 cals (row)
27 alt burpee PU
30 sync HC
AMRAP
2 rounds even
Hand squat clean
175#
WOD mrxd
With Daniella & Shannon as athlete #1
Row cals: 65
Burpee pull-ups: 24
HPC: 36
Then 1 round plus 5 HPC
Good job ladies!