September 17th – Fight Gone Bad 6
nichole2011-10-09T19:27:32+00:00WOD Fight Gone Bad 3 x 1 minute at each exercise wallballs SDHP box jumps Push press row for calories rest
WOD Fight Gone Bad 3 x 1 minute at each exercise wallballs SDHP box jumps Push press row for calories rest
HAPPY BIRTHDAY WOD BECKY K 31 hollow rocks 3x 31 second handstand hold 9 ring dips 16 kb swings(52,44) 11 pushups 1 rope climb Then 31 hollow rocks
WOD 12 min AMRAP 7 pullups 7 burpees
WOD 200m run 24-16-8 Stationary lunges(each leg) 8-16-24 Pushups
WOD Happy 40th Birthday WOD Craig! 9 OHS(95,65) 13 wallballs(20,14) 40 double unders
343 Hero WOD in honor of the 343 fireman killed at the Trade Center on 9/11/2001 100 deadlifts(145,115) 100 power cleans(95,65) 100 ground to overhead(65,35) e
WOD 15 double unders 15 push press(75,75) 15 SDHP(70,53) 15 box jumps(30,24)
WOD 200m run 25 squats 15 KB swings(53,35) 400m run 25 squats 15 KB swings(53,35) 800m run 25 squats 15 KB swings(53,35) 400m run 25 squats 15 KB swings(53,35) 200m run 25 squats 15 KB swings(53,35)
WOD 21-18-15-12-9-6-3 Deadhang pullups Handstand pushups HSPU
WOD 4x 5 front squats(70% 1RM) 15 box jumps(24,20) 25 situps Bear crawl 72’