All posts by Rebecca Bell
Happy Birthday to Wen-D, Don-Lee, and Tanya!
“WOD”
Front Squat
2, 2, 2, 2, 2 (increasing)
Then
Max Toes 2 Bar in 3 Min
Then (immediately)
5 Rounds
12 Deadlifts (225/153#)
12 Bar Facing Burpees
Post FS weight, total toes 2 bar, and WOD time
Or
“BODY”
3 Rounds
400m Run
25 DB Deadlifts (35/25#)
200m Run
25 V-ups (20/16#)
100m Run w/Med Ball (20/16#)
25 DB Front Squats (35/25#)
*35 Min Time Cap
“WOD”
Take 20 Min to find your 1 rep max OHS
Then
AMRAP in 16 Min of
15 KBS (70/53#)
9 HSPU’s
24 Box Jumps (24/20″)
Or
“BODY”
5 Rounds
24 Jumping Squats (45/33#)
24 KBS (53/35#)
24 Push-ups
Then
100 Ab-Mat Sit-ups (included in time)
8:00am Partner Workout
9:00am Partner Workout
“Partner WOD”
AMRAP in 25 Min of
200m Run (together)
20 Thrusters (95/63#) (Split as desired)
20 Pull-ups (Split as desired)
20 Deck Squats (25/15#) (Split as desired)
“Chipper Friday”
5 Rounds
100m Run w/KB (70/53#)
20 Burpees
20 Wall Balls (20/16#)
20 Shoulder Press (75/53#)
*40 Min Time Cap
