Teams of 3
Row 4200m, switch every 200m
3 rounds
100 Double Unders (2x singles)
30 Push Press (75/55#)
30 Hang Power Snatch
30 OHS
30 T2B
30 Box jumps (24/20″)
30 Squats
5 Muscle-ups/3 Wall Climbs
Team WOD
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Janet
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Big thanks to Kevin for opening the doors to MCF while the gymnastics cert is going on this weekend!
Teamed up with Jeremy and Stacey. Thanks for the great workout guys, that was fun!!
WOD:
65# on the barbell, mix of ring and bar MU, 24″ BJ.
Time – 29:08 (29 something)
Great class coach Shane, loved the warm up!! Look forward to catching a class again in the future 🙂
Teamed up with Jeremy and Meghan (my buddy since we were toddlers!)
WOD:
Singles, 35# on the barbell, wall climbs, 12″ BJ with 10# plate on top.
Time: 29:26 (I think)
Team WOD with Marcel, Heather McD, Melanie G. = 29:04
(upped to 5k row, 120 DUs and 40 reps others)
*I used 55#, 20″ box, mixed MUs-Wall Climbs
Good job team!
Fun WOD
Also, Open Gym before that…
Shoulder Press – lift every 2 mins
Round 1-5 – establish 1RM (140-145-150-160-165(X))
Round 6-8 – 10 reps, 60% of 1RM above (95#)
Overhead Sled Pull – 30 ft, small sled
1x 40-70-90-115#
OG
MOB 10 Pull ups
Lots of arm and shoulder mobility with lacrosse bar
2 rounds
– 250m row
– 10 Box Jumps 20″ (did [email protected] 24″ before switching to 20″)
– 10 situps
5:07
Did this WOD with Jason G and Shane H at YQM
20:05