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Wed. WOD

Wed. WOD

We are working on getting pre-packaged paleo food delivered to the gym. We are meeting with the company Monday to taste the meals. Stay tuned for more info.

Don’t forget about Saturdays WOD and bring a friend or 10!!

WOD:

AMRAP 20 min.

7 power cleans 95/65 lbs
5 pullups
3 Burpees
100 m gasser
  1. Jazelle 10 rounds 1 band
  2. Tim 8 rounds + 7 reps
  3. Tomika 9 rounds 1 band
  4. Joey 9 rounds + 15 reps
  5. Kat 9 rounds Rx’d
  6. Jen 10 rounds + 5 reps 1 band
  7. Radhika 9 rounds 1 band
  8. Kristen 11 rounds + 15 reps 1 band
  9. Nicole 6 rounds + 15 reps
  10. Velma 6 rounds + 15 reps and 1/2 gasser 1 band
  11. Victor 9 rounds + 15 reps Rx’d
  12. Torie 8 rounds Rx’d (Awesome job Torie. First workout with rx’d pullups)
  13. Teneric 9 rounds Rx’d
  14. Pops 10 rounds + 15 reps Body rows sub/d for pullups
  15. Bear 10 + 15 Body rows sub’d for pullups
  16. James 10 rounds Rxd
  17. Jody 8 rounds + 7 1 band

WOD for extremely sore arms
10,9,8,7,6,5,4,3,2,1
Deadlifts 205/105
Swings 53/26
Lunges 53/26
Run 100 meters. Every even round carry kettlebell during the run.
If you drop kettlebell while doing swings. lunges or during run it is 3 burpees.

  1. Shawn 19:49. No burpees
  2. Lindsey 15:25. No Burpees

Speak Your Mind

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