Lufniap

Tuesday Jun 19 2018


We have two awesome swim WOD options this Sunday! There’s a special edition Swim and Shoot WOD at Todd R’s house in Lena, WI. All attendees need to be 15 and older and have experience with shooting.
If you aren’t familiar with firearms or that’s not your jam we have Steve K’s swim instruction WOD at Ashwaubenon Aquatic Center from 1:30-3pm. 
I want to wish my favorite stepmother Paula a happy birthday today! 
Have a great Tuesday!
1.) Lufniap
17 minute AMRAP 
With a 35/25lb Dumbbell
Right Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
Left Arm
9 Single Arm Snatch 
20’ Single Arm Dumbbell Overhead Walking Lunge  
9 Single Arm Overhead Dumbbell Box Step Ups 24/20”
2.) EMOM for 10 minutes 
Odd: 10 Strict Press @ approx 50%
Even: 10 Strict Handstand Push-ups 
*3.) 100’ Box Push
10 Box Overs 24/20”
80/8, 60/6, 40/4, 20/2
*4.) With a Partner for 10 total accumulated minutes 
Handstand Hold
Overhead Barbell Hold 155/105lb
Note: Switch every time partners heels fall below line. Barbell must be fully locked out over head prior to Handstand Hold beginning. 
*5.) 50 Chest to Bar
*6.) 5 Rounds 
10 Reverse Hyper
12 Weighted Hip Extension 
14 Alternating Sledgehammer Swings 

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Troy Foley4h

Eltit revelc

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Timm Uhlmann3h

A butt tuba

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Troy Foley3h

🌮🐱

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Michael Green2h

Painful hmm!?!

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