Urgent

Saturday Nov 18 2017


I wish all those hunters headed out to the woods this morning good luck and straight shooting! For those of you not headed to the woods please join us for our Community WOD at 8:15am this morning!
Have a great Saturday 
1.) 6 Back Squat every 3 minutes for 3 rounds @ approx 75% 
2.) Urgent
10 minute cap
7 rounds
12 Thrusters 95/65lb
12 GHD Sit-ups 
*3.) 3 rounds
15 Reverse Hyper
8 GH Raise
*4.) Run Row or Bike
60 minutes
note: enjoy some mother nature time and there's a little thing called Clovis coming up in the next week and it includes a nice little 10 mile jaunt in the cold so it would behoove you to prepare that body a little bit prior to

Login to comment
Whiteboard
9:55 2 rds of ghds then abmat su
165 BS. Free wod w/Buntin. Fun Day!!!
7 rounds at 35# 9:42 90# bs
5 *ab mat 25 wall ball*
275 bs
5 + 10 thrusters
BS 205#
Free wod and gymnastics work
5 sets 3 strict ring dips, 3 strict pu maintaining hollow, 5 hspu
9:03 w/ FS instead of thrusters
130# BS
9:22 sub ab mat su
155# BS
275 BS 7th rd 11/12 GHD’s
185 bs. Free wod was fun! Thanks partner :)
6+5thrusters
205#bs; free WOD with alyssa
5 + 6 thrusters.
225# BS. Also did free wod with Christian 2 rounds + 30 situps
Free WOD & 125 cals on the Air Dyne
BS 185#
Free WOD with Clarissa! :)
All movements unbroken. "Rested" with the barbell overhead when necessary. 275# 3x6 squats belted / EC: 4 rounds of 3 position snatch @ 155# / EMOM5 - 4 ring MUs for 20 total / Every 1:30 for 8 rounds - 7 Hang Power Cleans @ 135#
5 + 6 ghds, 55# thrusters, 130bs, free wod w/ Kim, w2 rounds +32 su, 8# wbs
Free wod BS #145
9 GHDS at cap 🙄
180 BS
5k Row & 300 AMSU
25:15 (270 Cals) & 12:41
5 Rounds used mat rnd 5
165 BS
6 + 12 thrusters
Hungover