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Halloween Partner WOD Saturday!

For time:

‘Isabel’ +1

31 Snatches for time (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

Then:

3 Rounds of

  • 31 Pumpkin Balls
  • 31 Pumpkin Partner Sit-ups
  • 31 Pumpkin Sprawls
  • 31 Pumpkin Russian Twists

Then:

‘Grace’ + 1

31 Clean & Jerks for time (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)

Both partners must perform a full round of ‘Isabel’ +1 and ‘Grace’ +1 each. Rotate as needed for ‘Pumpkin’ movements.

WOD

Back Squat

3-3-3-3-3

“Isabel”

30 Snatches for time (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

WOD

Helen meets Isabel:

3 Rounds of:

400m Run
21 Kettlebell swings (Rx: 1.5 pood/1 pood, L2: 1 pood/ 0.5 pood))
12 Pull-ups (L2: Banded pull-ups)

Then:

30 Snatches (Rx:115#/75#, L2:95#/65#, L3:65#/45#)

  

Skill

Snatch

WOD

“Isabel” – Whiteboard WOD

30 Snatches for time (Rx: 135#/95#, L2: 115#/75#, L3: 95#/65#, L4: 75#/45#)

 

Core Challenge WOD Day 19

8 min AMRAP (with 14 reps of each movement)

Side plank with rotation (on your elbow, rotating opposite arm underneath the body.)
Bird dogs
Starfish jumps

RX
Side plank rotation with dumbbells
Bird dogs
Starfish jumps

L2
Side plank rotation (no dumbbells)
Bird dogs
Starfish jumps

L3
Side plank rotation on knee
Bird dog
Starfish jumps

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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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