Clock

Saturday Oct 28 2017


Please join us this morning for our weekly free community workout at 8:15am. Besides the fact you get a great workout it's also a great chance for all you introverts out there to interact with other fitness minded people in an environment other than a local bar. Open to all ages, shapes and abilities. 
Have a great Saturday!
1.) Clock
24 Minute AMRAP
3 Deadlift 95/65lb
6 Hang Power Clean 95/65lb
9 Front Squat 95/65lb
12 Front Rack Lunges 95/65lb
24 Double Unders
*2.) 7 minute Clean Ladder
5 reps starting @ approx 70% then adding 20lb and completing 5 more reps after each successful set
*3.) Deadlift 3-3-3-3-3 @ approx 80%, rest no more than 3 minutes between sets
*4.) 3 rounds for time
25 GHD Sit-ups
25 cal Assault Bike

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Whiteboard
9+7 lunges
Free wod
6+24 singles RX
48 singles instead of doubles, everything else RX.
9 + 7 lunges - 55#
5 +12 lunges
9 + 7 lunges
Butterfly pu and bmu work. 7 min clean ladder 3 @ 185. 3 failed attempts at 200
12 + 13 dubs
7 + 6 FS
Also did free wod
6 + 6 lunges
11+5 lunges rx
10 + 11 DU
Free WOD with Kaitlyn and Danielle!
8 + 4 step ups
Subbed step ups for lunges (rt knee issue), and penguins for DU (no jump rope at work). Deadlift 195# and GHD Situp Work
DL @365
Bullet Point Handstand Hold - 2:40
ME Monkey Hang - 2:09 / Hamstrings were extremely sore from the DL this past week so I did not complete "Clock". 100 cal Assault bike / 100 cal row / Salty from yesterday complete in 6:53 / Peg board skill work / 6x2 strict ring MUs / Worked up to a 145# strict press and the 10-8-6-4-4 strict press @ 115#
6 + 2 hpc RX
Free wod
10+9 fs (75#, 48 su's)
9+9 FS - singles lawl
^145 x 5 clean ladder
Swim & Bike WOD
then 5×{25 wgt'd AMSU/3 DHPU