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MONDAY WOD 6.21.15

AWESOME Partner WOD 🙂

WOD “FIGHT GONE BAD

6-Rounds 1 MIN MAx REPs

1:00 – Wallballs 20/14 Partner “A”
1:00 – Sumo.D.LHigh Pulls 70/45 Partner “B”

1:00 – Box Jumps 24″/20″Partner “A”
1:00 – Shoulder 2 O.H 95/55 Partner “B”
1:00 – Row for Calories Partner “A”

Partner Will Complete ALL 6-Rounds as Prescribed

Happy Monday! WOD 02/23/15

Partner WOD Monday!!!  Call your WOD buddy and get him/her to the gym.

For this partner WOD if you are not doing the exact same weight as your partner you may set-up a second bar or swap plates quickly between rounds.

WOD: 2 Person Teams

-400m Run Together…then…IMG_1684
5 Rounds of:
12 Hang Clean and Jerks (115/85)
9 Thrusters
6 Power Snatches
*Person ‘A’ does 12-9-6 while person ‘B’ rests, then ‘B’ does 12-9-6 while ‘A’ rests, that is one round.

-After all 5 rounds finish with a 400m Run Together

-Record Load & Times-

Saturday 10am Team WOD

Can’t believe I’m saying this but it may be a little cool in the morning!

No worries, our team WOD will get us warmed up.

WOD: Team Ladder 

Team Wall Ball Relay10468442_499590033508400_4576163993571261691_n

Team Over Under WB Pass 12#

Team Power Clean Relay  105#/55#

Team “Partner” Air Squat Relay

Team Power Clean Relay  105#/55#

Team Over Under WB Pass 12#

Team Wall Ball Relay

-Reps Will Be Announced at the Gym-

WOD 02/17/15

Open WOD 13.4 ….with a twist!

Complete AMRAP in 7 minutes of:th
3 Clean and Jerk  135#/95#
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

-After 7 minutes rest for 7 minutes then pick up where you left off for an additional 7 minute AMRAP. Record load and total reps for both AMRAPs. –

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